warm up
800m run
pvc pass thrus x 10
pvc ohs x 10
pvc hang jump shrugs x 10
pvc scarecrow power cleans x 10
pvc scarecrow squat cleans x 10
pvc front squats x 10
workout
squat cleans
1-1-1-1-1
post 1RM
then 20-10-5 for time of:
toes to bar (must touch bar!)
dive bomber push ups
squatting box jumps
mod for toes to bar is kte.
google dive bomber push ups if you don't know it
(mod is regular push ups)
full air squat then box jump equals 1 rep.
800m run
pvc pass thrus x 10
pvc ohs x 10
pvc hang jump shrugs x 10
pvc scarecrow power cleans x 10
pvc scarecrow squat cleans x 10
pvc front squats x 10
workout
squat cleans
1-1-1-1-1
post 1RM
then 20-10-5 for time of:
toes to bar (must touch bar!)
dive bomber push ups
squatting box jumps
mod for toes to bar is kte.
google dive bomber push ups if you don't know it
(mod is regular push ups)
full air squat then box jump equals 1 rep.
11 comments:
bou.80kg bw/ 89.5kg/4:13
ralph.69kg bw/ 72.5kg/4:35
simon.75kg bw/ 77kg/5:38
stefan.72kg bw/ 77kg/5:35
axel. ?bw/ squat clean training/ 5:00
rob.91 kg bw/ 92kg/
Everyone subbed squat knee high jumps for air squat/box jumps.
Wow that picture is spectacular
185bwt/185/8:54 mod kte
168 bwt/ 115# pr / 9:38 mod KTE
Josh said.....
197 BWT 215PR/7:40 mod KTE
151 Bwt/ 165# pr/ 6:37 rx'd
chris. 159bw. 245# / 4:36
awesome job to everyone today on your cleans! tremendous improvement on form and technique which tells me that you guys have been working on it. congrats on the pr's set today...once again, what we do is measurable, observable and repeatable and even more so - this shit works.
how about the constantly varied exercises as of late? how did everyone like the toes to bar or divebomber push ups? what about the squatting box jumps?
people/critics might laugh and scoff at the idea, but they suck and you don't so good on you...besides - you're the one doing the work and busting your ass. thats all that matters.
The Divebomber pushups and air squat box jumps were new and challenging...my body is paying for it...keep up the solid programming CFJAX!
Divebomber push ups were killer! loved them!
Stephen M 190bw / 215/ 6:27mod KTE
Post a Comment