Base Camp, 9/26/2015
September 25, 2015Open Gym, 9/26 to 10/2
September 25, 2015Warm-Up
3 Rounds of
10 Wrist Circle/dir
10 Arm Circle/dir
8 Squats
8 Reverse Hand Spider Lunge
6 Bird Dog Push-Ups
Strength – Clean Complex (25min)
Prep:
3 rounds of
1 Pause Extension
4 Hang High Pull
1 Hang Power Clean
4 Pause Front Squat
– work towards 65% of max Clean
Work:
6 sets, up to 80% of max clean, of
1 Power Clean – 1 Hang Squat Clean – 1 Squat Clean
– hands should remain on the bar for all 3 reps
– do not exceed 80% (do not work to failure)
– if max effort clean is unknown, work up to following options: M@ 115-155lbs; W@63-93lbs
Accessory (12min timecap)
400m Farmer’s Carry (AHAP, may use DBs or KBs)
40 OH Plate Sit-Ups
400m Farmer’s Carry