Strength:
Power Clean 3-3-3-3-3
*You have 25 seconds to complete the reps
*Resting 3 to 5 minutes in between sets should be sufficient
Conditioning:
Power "Elizabeth"
21-15-9 rep rounds of:
Power Cleans (135# for men/ 95# for women)
Dips
Intermediate:
21-15-9 rep rounds of:
Power Cleans (115# for men/ 80# for women)
Dips
Beginner:
21-15-9 rep rounds of:
Power Cleans (95# for men/ 65# for women)
Push ups
Novice:
15-12-9 rep rounds of:
Power Cleans (65# for men/ 45# for women)
Push ups
*Remember: The scaled down versions are merely suggestions. You can pick and choose the things you need to scale. The prescribed weights or reps may seem extreme at times, but that is because I program for top level athletes. Do not be ashamed to do the Intermediate, Beginner or Novice weights or reps; everyone has to start somewhere. Make it a goal of yours to do the advanced WOD if you cannot already do so.
Power Clean x 3 w Thomas Maresca
WOD DEMO w David Charbonneau
Post Weights and Times to Comments
155, 175, 185, 185, 205.
ReplyDeleteelizabeth = 4:43. Power cleans slowed me down. Dips unbroken.
Good workout!
135-155-185-205. Failed on the fifth set. Attempted 225 but couldn't get it. Was so close! Didn't do Elizabeth as gym was packed tonight but I'll post my time if I get around to doing it.
ReplyDelete