C&J, Pull-ups, & Squats

Updated: Sep 7

Warm-up:

1:00 Stability Ball Plank

15 Stability Ball Glute Bridges

25 Straight Leg Situps

Down Dog to Runner's Lunge & Twist

Then,

Warm-up sets of Power Cleans


Option 1 > 3 Months

Complete 5 Rounds of:

200 M run/Row

10 Pull-ups

20 Squats

200 m Run/Row

10 Clean & Jerk 75/125

20 Squats


Option 2 < 3 Months

Complete 4 Rounds

200 M run/Row

10 Pull-ups

20 Squats

200 m Run/Row

10 Clean & Jerk 55/115

20 Squats


Option 3 < 1 Month

Complete 3 Rounds

100 M run/Row

5 Pull-ups

10 Squats

100 m Run/Row

5 Clean & Jerk 45/65

10 Squats


Option 4 : Body Building Focus

Complete 1/2 the main workout then the following:

Complete each superset 3 times. Complete all 3 of one superset before beginning the other. Rest 2-3 minutes between each superset. *Less than 1 month - Please complete only 2 times with less than AHAP weight.

Biceps

5 - 8 BB Biceps Curls AHAP

10 Concentration Curls R 15/20

10 Concentration Curls L 15/20

Rest 2-3 Minutes