Workout for 11-10-16

Weightlifting Strength, Speed & Skill Development

Gradually progress to a max load for the day:
Hang power clean x 2 reps

Tri-Modal Conditioning, Mid- Duration

“The Peno”
 AMRAP 12:
 35 double-unders
 35 calorie row (30 for gals)
 35 push-ups
 35 hang power cleans

After-Hour Accessory Exercise

Midline: Accumulate 2 minutes total time of L-holds (parallettes preferred today; rings optional).
Posterior chain: 3 x 10 reverse hamstring curls OR glute-ham developer hip extensions.

After: Do accessory exercise, record workout results, clean & return equipment.  

Before: Empty bar for the warmup. Calculate 40% of hang power clean 1-rep max; have a jump rope ready. Maybe wear lifting belts and wrist wraps.