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jclean

 

 

Some fun from Khalipa’s morning session and a bruiser from the guys at Brute Strength.

 

NC Lab. Week 48. Wednesday.

 

Morning:

 

Power Clean Singles

Take your time working up to a heavy single and then try to hit it for 3-4 individual reps.

 

Front Squat

5 x 5

 

Strict Press

5 x 3

 

Afternoon

 

3 Rounds

10 Dumbbell Thrusters 55/40

2 Min Row (Goal is 600m/550m)

Rest 2 min

 

After the 2 min rest in round 3 rest an additional 5 min

 

3 Rounds

90 ft Front Rack Walking Lunge 135/95

2 Min Box Jump Overs 24/20 (track your reps)

Rest 2 min

 

After final 2 min rest in part 2 rest an additional 5 min

 

5 Chest to Bar Pull Ups.

Rest 10 Seconds.

Complete as many sets as possible til you start to break down significantly in your technique and mechanics.

 

 

One Response to “Ablaze”

  1. Alex V.

    Power Clean
    175 x 1
    165 x 3
    (tried to hit 185 and missed. today things weren’t clicking).

    Front Squat
    155 x 5
    165 x 5
    175 x 5
    185 x 5
    205 x 5

    Reply
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