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You know it makes sense.

Warm-up
Then:
Work upto Heavy Power Cleans
Then:
5×3 Power Cleans (refers to the RECEIVING POSITION, which is with the legs above parallel)
10×1 Full Cleans (refers to the RECEIVING POSITION, which is in a full squat and the lift starts from the Floor)
Then:
3×8 Back Squats 60%
5×3 Back Squats 80%
Then:
5×5 Push Press 50% of bodyweight
5×5 Split Jerks 50% of bodyweight
Then:
Supplement and optional exercises
Single joint movement
10x Lateral Raises +
10x Front Raises +
10x Rear Raises
3 sets in total. Light weight dumbbells
Then:
Conditioning Drills
3 minutes Sled Push 100% of bodyweight +
3 minutes Burpees
Then:
Cool down

In all the above rest adequately. A good guideline for power strength workout is 30-90 seconds.

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Valentine Rawat

http://www.rawfit.co.uk
Personal Trainer · S&C Coach · Official Trainer to Sky1 Obese A Year to Save My Life & SkyLiving FAT: The Fight of My Life I'm a father and a husband, and my girls are my inspiration to be better, do better & continually help others achieve better of themselves.

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