Hold Fast

17
Dec

Hold Fast

Tuesday December 18th:
 
 
——————
Awesome work on today’s programmed squats. Lots of strength and speed gained, keep it up.
 
Tomorrow:
 
All the cleans…
 
Strength: 5 Sets of the complex (1 Clean Pull (+) 2 Consecutive Hang Power cleans)
*Warm-up/Build up to 70-75% of your Power clean, then begin to count your sets*
 
Metcon: Objective—Calories. Levels are a little on the tougher side. Use them as a guideline if your normal level is too heavy and get after the cardio.
——————
 
 
Skill: Clean Pull/Hang Power Cleans
 
 
Strength: Hang Power Clean Complex
5 sets of:
1 Clean Pull + 2 Hang Power Cleans @ 70-75%
 
Metcon:
5 Rounds for cals (Time cap: 16-mins)
6 Power Cleans
1:00 Max cal. Row/Bike/Ski
Rest 90-seconds
 
 
L1: 225/155
L2: 185/135
L3: 165/115
L4: 135/95 or DB Cleans