Posts Tagged ‘hang clean’

Warm up

Strength
3 x 3 Hang Clean

Agility 10 sets, 30 sec each:
Bob and Weave under rope while moving forward
Throw Jabs while moving laterally
High Knees

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength
5 x 5 Hang Clean

Speed 10-20 sets, 30 sec each:
Jump Rope
Push Ups
Shadowbox

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Flutter Kicks
Press Ups
Single Leg Bicycle Kick w/ Medicine Ball

Warm up

Strength 3 rounds:
6 Rep DB Complex
Shoulder Press, Bent Row, Hang Clean, Thruster, OH Squat, Push Ups

Murph Prep 14/35
15 rounds for time:
1 x Pull Up
2 x Push Ups
3 x BW Squats

Conditioning
1) 30-20-10 for time:
Medicine Ball Slam, DB Step Ups, DB Box Jump

2) Tabata Row as hard and as fast as you freaking can!

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up

Strength
2 x 5 Wall Squats
2 x 10 Back Squats
2 x 5 Goblet Squats
5 x 5 One Leg DB Squat
5 x 3 Deadlift @ 80%

Stamina4 sets:
6 Rep BB Complex
Deadlift, BB Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up
Start with a light weight and build up each set

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs
Plank Crawl
V-Up Hold
Banded Bird Dog
Bicycles
Flutter Kicks

Warm up
4 x BB Complex
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Recovery
Row 1000m

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up
Row 500m
3 x BB Complex
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up

Job Specific Max Rounds in 60 min:
10 x Deadlifts
10 x Sit Ups
10 x Push Press
10 x KB Swings
6 x TGU

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm up 5 rounds:
10 x Deadlift
5 x 1 arm Clean & Press

Strength
1) Work up to 1RM Press

2) 6 rounds:
3 x Press @ 80% 1RM
10m DB OH Walking Lunges

3) 5 rounds:
5 x Curtis P’s (Hang Clean, Left Lunge, Right Lunge, Push Press)
1 x Rope Climb/10 x Pull Ups

4) 30 m Suicide Sprints

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up 4 x BB Complex:
Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Progression
30 x HSPU
40 x Pull Ups
50 x KB Swings
60 x Sit Ups
70 x Burpees

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs

Warm Up
1 mile 5 inch Hose Drag

Strength
1) Press AHAP/AMRAP

2) 5 rounds:
2 x Clean @ 90% 1RM
10 x GHD Back Extension
10 x Dips

3) 7 rounds:
6 x Heavy Bag Sumo Suplex
30m Sled Push
1 x Rope Climb or 10 x Pull Ups

4) 5 rounds:
1 x Mini Leg Blaster
(10 x BW Squat, 5 x Jumping Lunges, 5 x Lunges, 5 x Box Jumps)
5 x T2B

Cardio
Run 3 miles for time

Warm Up
Row 500m
3 x BB Complex
(Deadlift, Bent Row, Hang Clean, Front Squat, Push Press, Back Squat, Push Up)

Power Endurance 20-15-10-5
SBGU
Push Ups
Box Jumps
SB Half Moons

Abs
Wood Choppers
Anti-Rotation Bands
Medicine Ball Crunches
Ab Wheel
Plank Push Ups
Dead Bugs