Day: January 31, 2017

Pyro weightlifting for all. YAY!!!

Power clean (Build to max) 10 min
1-1-1-1-1
*No starfish landing, keep it pretty. Just like a squat clean but catch it above parallel

Squat clean (Build to max, not TNG but close together) 10min
2-2-2-2-2
*Your 2 rep max should be heavier than your power clean. If not, you know you need to work on technique

Back squat (Build to max) 10min
3-3-3-3-3
*Aim for at least 2 sets above your 1RM clean and jerk

Acc. work

3×10
Slow GHD sit ups (no swings)
Slow hip extensions

Bonus
3×5
Partner glute ham raises