Power Clean: 4 x 2
“Liza” (Ascending squats at body weight)
Body weight needs to be taken before workout begins. Start with 1 rep for the first minute, 2 reps at the second minute….ascending 1 rep per minute until failure (failure to do # of squats in the given minute) with body weight on the bar
Equipment needed: scales, barbell, added weight, MB on bumper plate, timer
*instruct on how to properly dump weight off back if needed
Squats: butt needs to touch MB at the bottom, stand up all the way at the top (ASTERISK if squatting less than body weight)
Suggested modification (for * performance): Reduce the weight if client cannot hit required depth for at least 4 rounds.
******REMEMBER that you have not complete the round just because you have STARTED the round. For example, if you do 7 reps on the 8th set you have done 7 sets + 7 reps, and NOT 8 sets plus 7 reps.
OH Walking Lunges: 4 x 20m
Pullups: 4 x as many as possible in 30 seconds
Clapping Pushups: 4 x as many as possible in 30 seconds