Warmup:
Hand Stand Walk - 5’
Skill development: 5’ work, plank on parallets
STRICT HSPU (Courtesy of Harry Palley)
A. 3 Sets, resting 2:00 between: 15% of Benchmark
13% of Benchmark
11% of Benchmark
9% of Benchmark
7% of Benchmark
CLEAN COMPLEX
B1. Movement Primer
5 Sets, starting with an empty barbell and gradually increasing:
5 Hang Clean High Pulls 3 Pausing Push Jerks 1 Pausing Front Squat (5 seconds in bottom)
B2. On the 2:00 x 5 Sets:
1 Hang Power Cleans
1 Front Squats 1 Push Jerks
Set #1 (On the 0:00) – 3 Complex @60% of 1RM CJ
Set #2 (On the 2:00) – 3 Complex @65% of 1RM CJ Set #3 (On the 4:00) – 2 Complex @70% of 1RM CJ Set #4 (On the 6:00) – 1 Complex @75% of 1RM CJ Set #5 (On the 8:00) – 1 Complex @80% of 1RM CJ
Clean&Jerk
B3. Work on heavy single for 7’
Front Squat
B4. Work on heavy single for 7’
"SKY HOOK" (Courtesy of Harry Palley)
C. 3 Rounds: 20 Hang Power Cleans
20 Front Squats 20 Push Presses Rx – 115/80
ACCESSORY
D1. Bulgarian Deadlift Tempo 2020 - 6-8 reps x 3sets
D2. 1’ Rverse Plank Glute Bridge Hold x 3sets - 30” rest