Decem ber 15, 2014

PO W ER C LEAN

1: W ARMUP
DYNAMIC W ARMUP

2 S e ts o f 10 Ya r ds E a ch : Kn e e Pu l l s , Q u a d Pu l l s , La te r a l Lu n g e , To e

10

5 x2 a t Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch we i g h t a s yo u ca n m a n a g e

wi th PE RFE CT te ch n i qu e ). Le ve l Lo a d Acr o s s Al l S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). Ta r g e t a n

i n cr e a s e e a ch we e k o f 2kg /5 l bs .

Pu l l s , Ca r i o ca , S ci s s o r Ki cks , S co r pi o n

Yards

Joseph Wagner

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W e ig h t
Mo ve m e n t Pre p

Re co r d yo u r we i g h t i n th e Po we r Cl e a n a s to da y' s RE DZO NE i n pu t. If yo u
co u l dn ' t g e t a l l s e ts & r e ps , r e co r d yo u r TO P we i g h t a t 2 r e ps .

MINI- BAND G LUT E AC T IVAT IO N C IRC UIT

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HIP FLEXO R S T RET C H

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S PLIT JERK

6 0 S e co n ds o n E a ch l e g .

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i n cr e a s e e a ch we e k o f 2kg /5 l bs .

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3- PO S IT IO N S NAT C H

10 x1. PAU S E AT E ACH PO S ITIO N a s l o n g a s n e e de d. Le ve l Lo a d

we i g h t a s yo u ca n m a n a g e wi th PE RFE CT te ch n i qu e ). Ta r g e t a n i n cr e a s e e a ch we e k o f 2kg /5 l bs .

W e ig h t

BAC K S Q UAT

Acr o s s Al l S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). U s e Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch

W e ig h t
2 : C O RE LIFT S

5 x2 a t Ma xi m u m E ffe cti ve Re p We i g h t (As m u ch we i g h t a s yo u ca n m a n a g e wi th

PE RFE CT te ch n i qu e ). Le ve l Lo a d Acr o s s Al l S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). Ta r g e t a n

BAND PULL- APART

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W e ig h t

5 x5 a t 7 5 % o f 5 RM (a ppr o xi m a te l y 6 0 % o f 1RM Ba ck S qu a t). Le ve l Lo a d Acr o s s

Al l S e ts (Do n ' t In cr e a s e We i g h t a cr o s s s e ts ). Ta r g e t a n i n cr e a s e e a ch we e k o f 5 kg /11l bs .

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W e ig h t

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C o m ple x A

P a i r ( s u p e r s e t ) : I n c l i n e D B R e t r a c t R o w / Y T W. 3 t o t a l r o u n d s .

INC LINE BB RET RAC T AND RO W

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YT W
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C o m ple x B

P a i r ( s u p e r s e t ) : D e a t h M a r c h / B a c k E xt e n s i o n . 3 t o t a l r o u n d s .

DEAT H MARC H
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BAC K EXT ENS IO N

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3: C O O LDO W N
G e t yo u r S ta ti c S tr e tch In Afte r E a ch Wo r ko u t!

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