Record your best Front Racked Barbell Box Step Up 10 Rep Max lift.
• Aim for 5-10 more pounds than last time • make sure you rest at least 2 minutes between attempts • no more than 2 attempts per leg
5 rounds, each round for time, of: 10/7 Assault Bike Calories 5 Power Cleans, 135/95 lbs Rest 0 secs between each round.
Transitional Anaerobic Power Endurance E2MO2Mx5 10/7 Cal Bike 5 Power Clean (135/95) • These should be performed at 100% intensity to improve your power output • Aim to do all the power cleans unbroken • Rest should feel incomplete but enough to hit it hard each time Power Clean load should be about 50-60% of power clean 1RM or a load challenging for 5 but not so challenging that you end up doing singles Tutorial on how to use the assault bike in the link below https://youtu.be/BpTw9S4QLYI
Low Hang Power Clean 5x3 at 75% 1RM Rest as needed between sets.
Clean 1x1 at 80% 1RM Clean 1x1 at 80% 1RM Clean 1x1 at 80% 1RM Clean 1x1 at 85% 1RM Clean 1x1 at 85% 1RM Rest as needed between sets.
Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 90% 1RM Clean Pull 1x3 at 95% 1RM Clean Pull 1x3 at 95% 1RM Rest as needed between sets.
Nothing assigned for April 24, 2019