This week in Skills Class we will be working on the power clean again! For anyone who missed the clean a few weeks back, this is a perfect time to hone your technique! Skills Class will be held on Wednesday night at 6:30pm.
Black: Squat clean: Work up to a heavy single. Then, complete 3 sets of the following complex with 80% of your heavy single: 1 hang squat clean from the high hang, 1 hang squat clean from just below the knees, 1 hang squat clean from the ground.
Green: Explosive back squats: Complete 5 sets of 3 reps with 70% of your 1 rep max. Rest 2 minutes in between these sets. Then complete 1 set with the same weight for as many reps as possible with solid technique. Strive to hit 15-20 reps.
Blue: Complete 5 sets of the following: 1 prowler push down to the edge of the grass for speed. Immediately sprint back and perform 8 tuck jumps. Rest 2 minutes in between efforts.
For all groups: In between your work sets, perform 3 bird dogs on each side, emphasizing a neutral spine.
Box jumps (24”/20)
Kb swings (70#/53)
Med ball slams (20#/14)
Box jumps (30”/24)
KB swings (88+#/ 62)
Med ball slams (25#/20)