Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
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Compare to 190320.
Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.
3 sets of shoulder presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push presses, ⅔ body weight
3 sets of strict pull-ups
3 sets of push jerks, ⅔ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Post reps completed to comments.
Scaling:
Reduce the load on the barbell movements and choose a pull-up modification that allows you to complete at least 10 reps of each when fresh. Newer athletes should reduce the total volume of this workout.
Intermediate Option:
For total reps:
3 sets of shoulder presses, ½ body weight
3 sets of strict pull-ups
3 sets of push presses, ½ body weight
3 sets of strict pull-ups
3 sets of push jerks, ½ body weight
3 sets of strict pull-ups
Rest 30 sec. between sets.
Beginner Option:
For total reps:
2 sets of shoulder presses, empty barbell
2 sets of assisted pull-ups
2 sets of push presses, empty barbell
2 sets of assisted pull-ups
2 sets of push jerks, empty barbell
2 sets of assisted pull-ups
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
5 min. of double-unders
5 min. of clean and jerks
3 min. of double-unders
3 min. of clean and jerks
1 min. of double-unders
1 min. of clean and jerks
♀ 65 lb. ♂ 95 lb.
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Compare to 071202.
Scaling:
Many athletes will be able to complete this as prescribed, as the built-in time caps make this a good practice opportunity for those new to either of these exercises. This workout will be a very high volume for advanced athletes.
Beginner Option:
For max reps of each:
5 min. of double-under practice
5 min. of clean and jerks
3 min. of double-under practice
3 min. of clean and jerks
1 min. of double-under practice
1 min. of clean and jerks