November 17th, 2015
A1. Hang clean x 1, Power clean x 1, Clean x 1, rest 1 min
A2. L1) push ups 5- 10 reps, rest 1 min x 5
L2) Dips x 6-8 reps, rest 1 min x 5
L3) Ring dips x 8-12 reps, rest 1 min x 5
3 min AMRAP ladder
1 HPC + 1 Front squat @ 155/105
1 HPC + 2 Front squats
1 HPC + 3 Front squats…keep at 1 front squat per set
REST 3 min, then do it again for 2 x 3 min ladders, start from 1 again.
- Scaling option for A1 would be to keep all reps from the hang position Focus on hip extension and pulling yourself under the bar
- Good lifting day for those that need and like Oly work
- Also a good day for upper body pressing work! I like it.