A. Pick one version:
- Power Clean*; 5 sets of 3 reps,
or
- 5x
1 Deadlift @ 5 rep wt.
3 Box Jumps (to bench or higher, jump up and STEP down- more about height than reps)
*This is the option only if you are familiar with this movement. I will attach a video but due to the complexity of this movement it is advised to be coached on how to do this prior to doing for strength/power development. If not sure, feel free to incorporate into your warm-up and then nail your DLs with awesome form.
B. Circuit- preferrably on air:
2-5x
- 20s Landmine Punch (10s per arm); 60s rest
- 20s Sledge hammer- same as last time; 60s rest
- 20s Dummy Drag/Sled Drag Backward heavy; 5:00 rest
C. Looking for some extra? We have identified some flexibility issues and or core stuff to work on.... get to it.
Great vids from http://californiastrength.com/ on the Clean, watch all 3:
The first one he does, a little leg help is good to go- be sure to keep torso stable (no rotation)
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