Tuesday 1/29/13


FITNESS
A. Power Clean
Take 15 minutes to build to a heavy single
B. HPC Ladder
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang Power Clean, with approximately 75% of your 1-RM Power Clean

(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then perform 3 Hang Power Cleans, drop the bar and rest as needed; etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve the designated number of reps in that set, you must begin that set over – i.e., if you drop the bar on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

PERFORMANCE
A. Three sets, not for time, of:
Double-Unders x 40-50 reps
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
L-Sit x 30-40 seconds
B. Five sets of:
Power Clean + Hang Clean + Clean
Rest as needed
C. Three sets for max reps of:
30 seconds of Power Cleans
90 seconds of Rest
* Set 1 – 205/145 lbs
* Set 2 – 185/130 lbs
* Set 3 – 165/115 lbs
D. Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed
And then . . .
* Set 5 – 5 reps @ 85%
* Set 6 – 4 reps @ 85%
* Set 7 – 3 reps @ 85%
* Set 8 – 2 reps @ 85%
* Set 9 – 1 rep @ 85%
Rest exactly 60 seconds between sets.

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