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
35 calorie row (30 for gals)
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.