2. Mayhem Hip Halo Activation

* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

4 Sets
15/12 Calorie Row
5 Up Downs
5 Half bottom burpees
5 box jump with step down
5 Power Cleans (start with an empty bar and build across sets)

3 x 5 4/30/21 Power Clean and Jerk

Power Clean + Clean and Jerk:
- (1+1+1) x 5 sets
* Rest 2 minutes between sets

  • Build in weight throughout the 5 sets. Work to end around 85-95% of 1RM power clean.
  • Work between 75%-85% 1RM Power Clean

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When He Saw Their Faith

18 Minute  AMRAP

30/24 Calorie Row
20 Burpee Box Jump Over (24”/20”) (Masters 55+ RX step ups)
10 Power Cleans (165/115) (Masters 55+ RX 135/95)

STIMULUS and GOALS

  • The stimulus of this workout will be consistent moderate high intensity across all rounds. Try to hold the row at a moderate pace, move steady on the burpees and attack the barbell. Utilize the rest to recovery and keep round times relatively close to the start.

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Comments

Anne Fowler

Anne Fowler 1 week, 2 days ago / Reply

When He Saw Their Faith: 3 + 8
Notes: Burpee box step-overs, 75#

Anne Fowler

Anne Fowler 1 week, 2 days ago / Reply

4/30/21 Power Clean and Jerk: 75 lbs

Fred Torde 1 week, 2 days ago / Reply

When He Saw Their Faith: 3 + 43
Notes: ski erg

Fred Torde 1 week, 2 days ago / Reply

4/30/21 Power Clean and Jerk: 275.0 lbs

Connie Kim

Connie Kim 1 week, 2 days ago / Reply

4/30/21 Power Clean and Jerk: 55 lbs
Notes: Light d/t pain in FA

Connie Kim

Connie Kim 1 week, 2 days ago / Reply

When He Saw Their Faith: 3 Rounds
Notes: Step over 3-45# plates; 55# barbell. Light weight to compensate for FA pain

Tiffany Durand

Tiffany Durand 1 week, 2 days ago / Reply

4/30/21 Power Clean and Jerk: 105 lbs

Tiffany Durand

Tiffany Durand 1 week, 2 days ago / Reply

When He Saw Their Faith: 2 + 24
Notes: Burpee box step overs #95 power cleans

Carmella Mazzola

Carmella Mazzola 1 week, 2 days ago / Reply

When He Saw Their Faith: 2 + 24
Notes: 55# barbell, box step-overs

Carmella Mazzola

Carmella Mazzola 1 week, 2 days ago / Reply

4/30/21 Power Clean and Jerk: 55 lbs

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