Training for Monday 11-1
Anaerobic Alactic Power:
2 Power Clean - 85% 1RM
Sprint 40 m @ 95% effort
rest 2min x 5
As Rx'd: Used 245# on all 5 sets
Rest 8 min
Barbell Complex
Power Clean x 1
Front Squat x 1
Hang Power Clean x 1
(every 90 sec on the timer for 5 sets - 90% effort)
225-235*-250*-255*-265*
*I did 225 without dropping the bar, but from 235 and up I did the PC, FS, had to drop the bar, regrip, stand up, then HPC.
Rest 5-7 min
10 burpees AFAP
Static Ring hold to fatigue
rest 2 min x 3
as Rx'd (48-40-32sec on Ring Holds)
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