AC Strength & Conditioning
WARM-UP
1:00 EZ Bike
:30 Mod-Hard Bike* :30 EZ Bike
.
2 SETS (empty barbell)
5 Pike to Push-Ups
5 Up-Down Over Bar
5 High Hang Muscle Cleans
10 Alt. Elbow Punches
3 Slow Hang Power Clean Drops**
*Should be less than workout pace. **Slowly perform an upright row to shoulders while shrugging and reaching tippy toes. At this point whip the barbell to shoulders while dropping under to 1⁄4 squat. Can be performed without any weight or with MedBall.
STRENGTH
6 SETS
3 TNG Power Cleans*
-Rest 1:30 b/t Sets-
*Immediately following each set, Bike for :30 at a Moderate Pace then rest 1:30 until next set. Start Moderate and Build up to or beyond workokut weight. Power Clean Application Day.
BENCHMARK WORKOUT «FULL SEND»
EMOM x 15 MINUTES
MIN 1 – :20 Max Cal Bike Sprint
MIN 2 – 15 Burpees Over the Bar
MIN 3 – 5 Power Cleans