Tuesday, 4/21
April 21, 2015Thursday, 4/23
April 23, 2015
Warm-Up
3 rounds of
6 Knee-to-Elbow Bird Dogs/side
6 Pillar-to-Plank (be sure to alternate which arm you press up with first!)
6 Reverse Hand Spider Lunge
6 Squat to Bootstrapper
then,
1min/side of Super Front Rack Stretch w/ Band
Strength – Hang Clean (30min)
– – Prep Sets – –
3 x 2 Hang Drag to Clean High Pull + 2 Hi-Hang Power Clean
– reminder: back tight, and if the bar is moving, the hips are moving (legs do the work!)
– – Work Sets – –
7 x 3 Hi-Hang Clean
Accessory
5 x 4 Clean Extension + max rep Push-Ups
– add 20-30lbs to final clean weight for clean extensions
– immediately follow each set of extensions with one set of max rep push-ups
– rest at 90-120sec b/t sets
0 Comments
Great working with Margot. 133 was hard on the final sets of three – my elbows need more speed.