EliteFit Cross-Training – Strength & Conditioning – Alamogordo Fitness
EliteFit Warm-up (No Measure)
3 ROUNDS OF 10-15 REPS OF:
Samson Stretch (15 seconds)
Overhead Squat with PVC
Wall Facing Squats
Prone Back Extensions (15 seconds)
1. Dip-Drive Shrug
2. Dip-Drive Elbows High and Outside
3. Dip-Drive Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
6×12: Big Clean Complex (12-12-12-12-12-12)
6 sets of the following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set. Rest as needed between sets and try to increase weight after each set.
High Hang – Start with the bar at “the pockets.”
Hang – Start with the bar just above the knee.
Squat Clean – Start with the bar on the ground.
AMRAP: Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes: 5 Pull-ups