DATE

2022/08/15 MONTAG Lessonplan

For time:
30 hang power cleans (65/95 lb)
40 deadlifts
400/500-m row

PROGRESSIVE ROWING AND BARBELL WARM-UP | 10:00
1 set:
30 sit-ups
20 alternating plank reach throughs
10 cat-cow stretches
:30 row (easy pace)

1 set:
10 good mornings (empty barbell)
10 back rack lunges
:30 row (moderate pace)

1 set:
10 hang muscle cleans (empty barbell)
10 back squats
1:00 row (fast pace)

HANG POWER CLEAN AND DEADLIFT WARM-UP | 10:00
10 deadlifts
10 hang clean pulls
10 partial front squats
10 hang power cleans

LOADING UP | 8:00
3 sets:
5 hang power cleans
5 deadlifts

POST WORKOUT SKILL WORK | 10:00
Every :30 for 10 sets:
2 power cleans
– Must be touch and go reps.

STRETCHING | 5:00
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg