Workout of the day

Today, we’re focusing on explosive power with a twist on the classic clean pull. This workout will test your strength and speed.

The workout of the day consists of:

5 sets:

  • 3 Power Clean Pulls @ 70-80% of your max clean
  • 3 Vertical Jumps (immediately after each set)

Scaling

  • Beginners:
    • Power Clean Pulls @ 50-60% of your max clean
    • Skip the vertical jumps if they’re too intense, or reduce the reps to 1-2 jumps.
  • Intermediates:
    • Power Clean Pulls @ 60-70% of your max clean
    • Reduce vertical jumps to 2 reps if needed.

No equipment

  • No barbell:
    • 5 sets:
      • 5 Backpack Deadlifts (load a backpack with books or water bottles for weight)
      • 5 High Jumps (jump as high as you can, trying to reach up with both hands)

Warmup

3 rounds:

  • 100m Jog
  • 10 Arm Circles (each direction)
  • 10 Air Squats
  • 5 Inchworms

Cooldown

2 minutes Couch Stretch (each side)

  • 2 minutes Standing Forward Fold
  • 1 minute Child’s Pose