Workout #1:
1RM Front Squat - 245# (involved a considerable warmup and workup)
Squat Clean Ladder (95#-195#x1 by 20#)
Squat Snatch Ladder (65#-135# by 10#)
--
The ladder works like this... you have 20 seconds to hit three reps. you're then given 10 seconds of rest following the 20 seconds of work (so you start each set on a 30 second interval). it works best if you have a couple buddies add the weight for you in between sets.
Workout #2:
Set 1: 50-40-30-20-10
Jump Rope
Butterfly Situp
Set 2: 5-5-5-5-5
Push Jerk + 5 sec hold @ (95#-115#-135#-155#-175#)
Set 3: 21-15
Thruster @ 95#
Also did technique work on kipping pullups, muscle ups, and double-unders.
With the Push Jerk, I started doing it from behind the head (back squat position) but stopped after 135# because I didn't like how it felt lowering the weight back onto my shoulders.
1RM Front Squat - 245# (involved a considerable warmup and workup)
Squat Clean Ladder (95#-195#x1 by 20#)
Squat Snatch Ladder (65#-135# by 10#)
--
The ladder works like this... you have 20 seconds to hit three reps. you're then given 10 seconds of rest following the 20 seconds of work (so you start each set on a 30 second interval). it works best if you have a couple buddies add the weight for you in between sets.
Workout #2:
Set 1: 50-40-30-20-10
Jump Rope
Butterfly Situp
Set 2: 5-5-5-5-5
Push Jerk + 5 sec hold @ (95#-115#-135#-155#-175#)
Set 3: 21-15
Thruster @ 95#
Also did technique work on kipping pullups, muscle ups, and double-unders.
With the Push Jerk, I started doing it from behind the head (back squat position) but stopped after 135# because I didn't like how it felt lowering the weight back onto my shoulders.
