Apex Performance Training LLC – Performance Training Program (In-Class)
Power Clean (5 x 3
5 sets, 3 reps
Rest 1 minute between sets
Option A: SUPERSET
Rest 1-2 minutes between superset.
Clean Deadlift (3 x 3
3 sets, 3 reps
The clean deadlifts starts at a normal speed, then get explosive when the barbell gets past the knees. You set-up and execute as if you’re going to do a full clean. Thats the difference between a clean deadlift and a powerlifting type deadlift.
OPTION B: Metcon
Pull-ups (4 x Max Reps
4 sets, Max Reps
You should stay between 3-10 reps.
Add weight if bodyweight is too easy. Use regressions if you don’t have at least 3pull-ups.
Single Arm Dumbbell Row (4 x 10/10
4 sets, 10 reps each side
Metcon (AMRAP – Rounds)
Barbell Rows (135/95#)