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11.13.2014

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DSC_0176Warm-up Drills
I. Speed Rope 2:00
II. 6:00 AMRAP
5 x Medicine Ball Cleans (40/20)
7 x Box Jumps (20″)
10 x Hollow Rocks
III. Mobility

Impact/Focus: M.E. Power Clean 1-1-1-1-1

Power Clean 1-1-1-1-1

Notes: Athletes will participate in movement review/instruction prior. Work up to a heavy/PR single rep Power Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Power Clean is received in the above the parallel squat position.
1-Rep Maximum/Percentage Calculator

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“Level Playing Field”
Complete the following for time
15 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
12 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
9 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
6 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups
3 x Power Clean (70% of ME PC from Impact/Focus)
10 x Box Jumps (24/20)
15 x GHD/Abmat Sit-ups

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Samy Daghir

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