[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [tabtext]Strategy[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
For Time
5 Rounds of the triplet:
5 Hang power Clean
10 Jumping Squats
5 Push Press
-rest 1 minute-
4 Rounds of the same triplet
-Rest 1 minutes-
3 Rounds of the triplet
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[tab]Level 2
For Time
5 Rounds of the triplet:
5 Hang power Clean 65/45#
10 Jump switch lunges
5 Push Press
-rest 1 minute-
4 Rounds of the same triplet
-Rest 1 minutes-
3 Rounds of the triplet
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[tab]Level 3
For Time
5 Rounds of the triplet:
5 Hang power Clean 75/53#
10 Jump switch lunges
5 Push Press
-rest 1 minute-
4 Rounds of the same triplet
-Rest 1 minutes-
3 Rounds of the triplet
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[tab]Level 4 Rx
For Time
5 Rounds of the triplet:
5 Hang power Clean 95/65#
10 Jump switch lunges
5 Push Press
-rest 1 minute-
4 Rounds of the same triplet
-Rest 1 minutes-
3 Rounds of the triplet
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[tab]Motivation
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[tab]Strength
Deadlift Cluster Sets 3 X 3-2-1 @80% rest 15, rest 90/set
^simple, right?
Lets say my max deadlift is 1000 pounds(ha):
I’ll take 800# and hit 3 reps, rest 15 seconds, then 2 reps, rest 15 seconds, then a final rep.
Then, Ill rest 90 seconds and repeat that whole thing 2 more times.
Deadlift clusters are a great way to up our volume while staying in control of form, Hopefully we will work up to doing 5 sets of this. That said, this will be a rough strength today, since it’s something new. If you don’t feel up for it while you’re warming up, feel free to lower the weight.
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[tab]Strategy
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