Including the strength and workout portions, we are doing 3 total movements today. Hang Power Cleans, Deadlifts, and Front Squats. Do what you need to do to prepare your lower back, posterior chain, shoulders (front rack position)
Strength:
On the 3:00 x 3 Sets:
8 Hang Power Cleans
Start First Set at 60% & Build
Superset:
20 hollow body rocks
Workout:
3 Rounds of
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
…Rest 1 min
2 Rounds of
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
…Rest 1 min
1 Round of:
15 Deadlifts
15 Hang Power Cleans
15 Front Squats
Barbell: (115/85)
Score: total time including rest
Barbell | Light. Something you can do 15 unbroken reps with.
BODYBUILDING WORKOUT
Routine 2b: Legs
- Barbell Front Squat (4 x 8-12 reps)
- Weighted Lunges (4 x 8-12 reps)
- Hack Squat or Leg Extensions (4 x 8-12 reps)
- Leg Curls (7 x 8-12 reps)