Warm up with joint mobility and dynamic movement. Today we are going to do long cycle clean and jerks. So get your wraps, sweat bands, and chalk. Long cycle is a great bang for your buck complete body exercise, and when done for time can be particularly grueling. You will work your entire posterior chain, abs, shoulders, quads, calves, etc.. So really don't skimp on the warm up.
Set 1
Single arm long cycle
1 minute per arm - 10 minutes
Try create a sustainable pace or you won't make it. Go out like gang busters, and by minute 4 you will be a puddle.
Set 2
5 sets of 3 reps with doubles (heavy)
Set 3
Abs
Cool down, have a nice day.
Set 1
Single arm long cycle
1 minute per arm - 10 minutes
Try create a sustainable pace or you won't make it. Go out like gang busters, and by minute 4 you will be a puddle.
Set 2
5 sets of 3 reps with doubles (heavy)
Set 3
Abs
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