Warmup
5 minutes of jogging
10 arm circles forward 10 arm circles backward 10 leg swings each side 10 walking lunges
Stretching
- Shoulder stretch
- Wrist stretch
- Hip stretch
- Hamstring stretch
- Calf stretch
Strength
5 sets of 5 power cleans
Rest 2 minutes between sets
Focus on technique and explosiveness.
Workout
For time:
21-15-9
Power cleans (135 lbs) Pull-ups
Notes:
- Scale the weight and pull-ups as needed for your skill level.
- The power cleans and pull-ups should be challenging but doable.
Summary
Today's workout focuses on power cleans and pull-ups. Start with a warmup that includes jogging, arm circles, leg swings, and stretches. After that, move on to the strength component - 5 sets of 5 power cleans. Rest 2 minutes between sets to maintain intensity. The workout consists of a 21-15-9 rep scheme of power cleans (135 lbs) and pull-ups. Scale the weight and pull-ups as needed. Aim for good form and maintain a challenging but manageable pace throughout the workout.