2014-08-29

FRIDAY WORKOUT

Skill/Power 15 Minutes:
Hang Power Clean - Start at an easy weight (50%) for a few reps, and work your way up slowly to a more moderate/heavy load (80% - 85%). Keep the focus on technique, and don't try to set a new max.



Then...



For Reps:
1 Minute of Power Cleans (135/95)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (155/105)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute
1 Minute of Power Cleans (185/125)
Rest 1 Minute
1 Minute of Burpees
Rest 1 Minute

**Options**
Power Clean set percentages should be less than 60% / <65% / <70%, so if your Power Clean isn't 225+/155+, or very close, you should scale.
Burpees will be done on the East side of the gym, on the opposite side of the Rig, to allow for multiple heats, and bigger classes... *hint, hint*.

*Your score will be how many Power Cleans at each weight, and the TOTAL number of Burpees you completed throughout the workout. Every Power Clean must start with the barbell on the floor; some of you are capable of touch-and-go, even at these loads, and this will be allowed today if you are able to show proper control.

4 comments:

Lisa Dempsey said...

power cleans: 15@65#, 15@70#,9@75#
burpees: 19, 17, 21

Emilie Goldsberry said...

20@80#, 15@90#, 13@95#; 51 burpees

John Dunn said...

17@115#, 12@125#, 12@130#; 51 burpees

Rachel said...

12 at 73, 10 at 83, 7 at 93, 47 burpees