Saturday, September 19, 2015

A. Clean Complex - same as Wednesday
Advanced: 1 high hang plus 1 hang plus 1 clean x 3 reps x 5 sets.
Again, I hate percentages, so let's try and work with concrete numbers. If you are an advanced lifter, your first working set should be approx. 50-60  kg under your max clean.
Less advanced you are going to be much higher. Let's say your max clean is 120 lbs. First working set should be around 60-70 lbs.

B. Push Press x 8 85/125 lbs
    Sprint 100 meters (50 meters there and back. Must touch the ground).
    KB swings x 20 35/55 lbs
    Rest 1 min
    5 sets