21. Februar 2024
Feb
21
-Bottom of Squat Hold x 30 sec
-PVC Passthroughs x 60 sec continuous
-Bottom of Squat Hold x 30 sec
+
2 Sets
-8 Barbell Back Rack Elbow pumps
-3 Tall Clean Pull unders (PVC or empty bar)
-5 PVC Prone Lift off in Jerk Grip
+
Prep with Barbell:
1 Set x 6 reps each of the following movements:
-Hang Clean Shrugs
-Hang Muscle Clean
-Squatting Quad Ankle Rocks
-Front Squats
-Clean Pull Unders
-Hang Squat Clean + Push Press
-Hang Squat Clean + Push Jerk
On a 18 minute running clock:
For time:
27-21-15-9
-Thrusters 45/30kg
-Toes to bar
+
Remainder of time to build to a hang squat clean and jerk at 80-90% 1rm
list load for the Hang Squat Clean & Jerk from „Fannie Mae“
3 alternating sets of:
A1. 3 Dumbbell Goblet Lunge Matrices (3030 tempo)
e/s
Rest as needed
A2. 10-12 Gliding Leg Curls
