Workout
21-18-15-12-9-6-3
Pull ups
Hang cleans
Double unders
42-36-30-24-18-12-6
Rx – 135/95
*30 min cap
^Rep scheme is 21 pull ups, 21 hang cleans, 42 double unders; 18 pull ups, 18 hang cleans, 18 DUs.. 6 pull ups, 6 hang cleans, 12 DUs; 3 pull ups, 3 hang cleans, 6 DUs.
**So this is actually very similar to a workout we did awhile back, but instead of pull ups we did push ups. Rep scheme was the same. We basically have double the pulling today. Hopefully you learned your lesson from last Wednesday’s workout when you did 90 hang power cleans at 95/65. If you just shrugged the bar up your traps were probably sore as hell the next couple of days. We’re going from the hang again, but I’ve got you finishing the movement in a squat. The weight is also a bit heavier, however, I find this movement to be easier at this weight than if we were doing it from the ground (clean). Is it just me? Get into a rhythm so you can cycle the squats in sets of 3-5. And when you recover (stand up) from each squat, pop the bar off your shoulders and drop right into the hang so your ready to JUMP the bar up for the next rep. Use your legs, which are much stronger than your arms, to move the barbell. You’ll need your upper body for the pull ups. Double under.. stay relaxed and breathe.
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