3 Big Rounds
15 - 12 - 9
Deadlift
Hang Power Clean
Push Press
Rest 3:00 between rounds
General Warm Up
3-5min of Cardio of Choice, then…
PVC Front Rack Stretch for :30 each side, then...
3 Rounds
5 Squats with Pause at the bottom
5 Power Jumps (start easy in round 1, go higher by round 3)
5-10 Sit Ups
Specific Warm Up
Warm up your Deadlifts, Hang Power Cleans, and Push Presses to a weight that you are able to do for 15 unbroken reps. That means 15 deadlifts, right into 15 Hang Power Cleans, right into 15 Push Presses without stopping!
Workout of the Day
3 Big Rounds
15 - 12 - 9
Rest 3:00 between rounds
Workout Notes
Okayyyyy I can already tell that this is one that people might screw up! Here’s the deal, doing 15-12-9 of the three movements is ONE BIG ROUND. You would then rest for 3min and then do that all over again, then rest, then do it all one more time. In long form, it would look like this:
15 DL, 15 HPC, 15 PP, 12 DL, 12 HPC, 12 PP, 9 DL, 9 HPC, 9 PP
Rest 3min
15 DL, 15 HPC, 15 PP, 12 DL, 12 HPC, 12 PP, 9 DL, 9 HPC, 9 PP
Rest 3min
15 DL, 15 HPC, 15 PP, 12 DL, 12 HPC, 12 PP, 9 DL, 9 HPC, 9 PP
It’s simpler than it looks, I promise!
Deadlift Modifications
If the full deadlift is not happening for you, you can use a partial deadlift like a Romanian Deadlift or a Single Leg RDL. Another great option for this one would be the Russian Kettlebell Swing!
Hang Power Clean Modifications
If the Hang Power Clean isn’t working for you, you can go for a Russian Kettlebell Swing or an American Kettlebell Swing. That means you could do Deadlifts for the first move and Russian Swings for the second move, or you could do Russian Swings for the first move and American Swings for the second move.
Push Press Modifications
If the ballistic nature of the Push Press is tough to coordinate, go for the simpler Strict Press. If pressing overhead isn’t working for you, swap in any press, like Push Ups, Dips, Bench Press, Dumbbell Bench Press, or Floor Press.
Optional Accessory Work
Tabata: Hollow Rocks
Tabata = 8 Rounds of :20 of Hollow Rocks + :10 of Rest
Cool Down
10 Slow World’s Greatest Stretch on Each Leg
1-2min of Forearm Stretches
As much Legs Up The Wall as you want!
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