Heavy Set of 3
* Athletes will have a long 20 minute to build to a heavy triple
* The goal here is to start light and gradually build up
5 Rounds :
10 Power Cleans (135/95#)
10 Burpees
## DESCRIPTION
* Power Cleans are featured in both parts of today’s training
* We’ll work barbell cycling to start by building to a heavy set of 3 “touch-and-go” power cleans
* Climb to a weight that balances load with solid technique
* “Black and Blue” that follows is a CompTrain Benchmark Workout last completed on 4.8.19
* This is designed to be a sustained sprint that takes around 4-10 minutes to complete
## POWER CLEAN
* The weight in “Black and Blue” should be something you can cycle for touch-and-go reps
* Choose a weight that allows you to clear each set of 10 in under 1 minute
## BURPEES
* There are traditional burpees
* With this being a benchmark workout, look to maintain high standards so scores are accurate when re-testing down the line
# AFTER PARTY
## Strict Handstand Push-up Conditioning
For Time:
110% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
70% of Max Strict Handstand Push-ups
Rest 1 Minute
90% of Max Strict Handstand Push-ups
Rest 1 Minute
110% of Max Strict Handstand Push-ups
*Increasing 10% Over Last Week*
## HOME GYM
5 Rounds For Time:
15 Double Dumbbell Power Cleans
10 Lateral Dumbbell Burpees
# GENERAL WARM-UP #
## 40 Seconds Each
Active Samson [Video](https://youtu.be/jGVMgxjPORo)
Shoulders Taps [Video](https://www.youtube.com/watch?v=8QbRiNrLAD8)
Active Spidermas [Video](https://youtu.be/tGxCop_0yRQ)
## 30 Seconds Each
Single Leg Glute Bridges [Video](https://www.youtube.com/watch?v=TQt2I73oL6Y)
Glute Bridges [Video](https://youtu.be/iRImeYTD2jU)
Glute Bride Walkouts [Video](https://youtu.be/gp4VBp8_WSY)
## 20 Seconds Each
Jumping Jacks
Jumping Lunges
Jumping Air Squats
## Dumbbell Warmup #
10 DB Deadlifts
10 DB Swings
10 DB Hang Power Cleans
10 DB Front Squats
10 DB Push Presses
# MOBILITY #
## Forearms Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Front Rack Stretch: 1 Minute
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
# PRACTICE ROUND #
## 2 Rounds
*With Workout Weight:*
3 Double Dumbbell Power Cleans
3 Lateral Dumbbell Burpees