Level 1

6 Rounds

2 min AMRAP

3 Power Cleans, 185/115#

max Mall Slams, 50/30#

Rest 1 minute

Level 2

6 Rounds

2 min AMRAP

3 Power Cleans, 135/95#

max Mall Slams, 50/30#

Rest 1 minute

Level 3

6 Rounds

2 min AMRAP

3 Power Cleans, 155/105#

max Mall Slams, 50/30#

Rest 1 minute

Level 4 Rx

6 Rounds

2 min AMRAP

3 Power Cleans, 185/125#

max Mall Slams, 50/30#

Rest 1 minute

Motivation

If you are not recording your workouts and making some quick notes about each please reconsider.  I went for a Mountain Bike ride on Saturday evening.  It was a new route for me that I have never done.  I knew the distance I would have to travel and the elevation gain I would have to climb.  Because I constantly record the data for my rides I know what pace I am capable of holding when going a certain distance with a certain elevation increase.  This allowed me to approach the new route with an appropriate pace.  This gives me a purpose and plan.  If I didn’t know what I could do, I would most likely start off to fast and then be miserable for most of the ride.  I see this both in the gym and on the trail all the time.  This lack of plan takes from joy and benefits of the workout.  I want you to work hard but I don’t want you to be miserable.  The more you know about yourself the better life will be.

Strength

Clean & Jerk 5-5-3-3-3-1-1-1-1

Strategy

The power clean should be heavy but should not take you longer than 1 minute on the first round.  This workout is much like Monday.  Since the break is shorter you should do about 80% of the reps you could do in one minute of ball slams if you were doing just one all out max sprint and didn’t have to worry about doing it again.  Focus on moving efficiently.  You should move at a pace that feels slow but is a consistent and smooth.  This will allow you do the most amount of work in the later rounds.

Get more Awesome: 2×10 Ab Roller with Bar