Have you heard the news about recovery classes at home? Get interactive with Coach Ayn! Try it for free!    Learn more by clicking here

Have you heard the news about recovery classes at home? Get interactive with Coach Ayn! Try it for free! 
Learn more by clicking here

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up B: Three rounds of the parallette complex @ 5 reps plus 10 Russian KB Swings. Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)

2. Technique Review/Deliberate Practice: The Power Clean

3. Power Clean
3-3-3-2-2-1-1-1

👉Work up to a heavy single for the day. If you are still new to the power clean, work up to a moderate set of 3 then do 4x3 at that weight

4. 💥🚜“Heavy Power Elizabeth”🚜💥
For time:
21-15-9
Power Clean 175/123
Ring Dips

LIII: as Rx’d
LII: use 70%-75% of heavy power clean for the day. Sub P-Bar/Box or Parallette dips as needed.
AMRAP 2:30 cleans. If you get to 21 before time is up, move on to…
AMRAP 2:30 ring dips. If you get to 21 before time is up, move on to…
AMRAP 1:45 cleans. If you get to 15 before time is up, move on to…
AMRAP 1:45 ring dips. If you get to 15 before time is up, move on to…
AMRAP 1:15 cleans. If you get to 9 before time is up, move on to…
AMRAP 1:15 ring dips. If you get to 9 before time is up, you’re done!
LI: 15-12-9
Muscle Clean
Parallette Dips

Have fun!
 

Comment