https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2Thu, 20 Apr 2017 20:27:46 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:2cb34aaa-aca9-4188-a09e-0fd82feb88baLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 8:27:46 PM<br /> <ol> <li><strong> Warm-Up</strong><br /> 5 minutes jogging. At the top of each minute, 10 burpees<br /><br /></li> <li><strong> Back Squat Technique</strong><br /> 3x25 back squats with an empty barbell<br /> *focus on getting down below parallel<br /><br /></li> <li><strong> Bench Press 3x30 - you choose the weight<br /><br /></strong></li> <li><strong> Power Cleans - work up to a heavy TnG double<br /> </strong>TnG = touch and go<br /><br /></li> <li><strong> Front Squat Technique<br /></strong>3x10 - you choose the weight, but should be relatively easy<br /><strong>*</strong>focus on the front rack position, high elbows, tight lats, vertical torso<br /><br /></li> <li><strong>Conditioning<br /> </strong>Run 1 mile<br /> Rest 3 minutes<br /> Run &frac34; mile <br /> Rest 2 minutes<br /> Run &frac14; mile with a 25# plate overhead<br /><br /></li> <li><strong> Lunge University</strong> <br /> 200 walking lunges<br /> *100 of the lunges performed while holding the 25# plate</li> </ol><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2/revision/2Thu, 20 Apr 2017 15:16:09 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:2cb34aaa-aca9-4188-a09e-0fd82feb88baLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2#commentsRevision 2 posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 3:16:09 PM<br /> <ol> <li><strong> Warm-Up</strong><br /> 5 minutes jogging. At the top of each minute, 10 burpees<br /><br /></li> <li><strong> Back Squat Technique</strong><br /> 3x25 back squats with an empty barbell<br /> *focus on getting down below parallel<br /><br /></li> <li><strong> Bench Press 3x30 - you choose the weight<br /><br /></strong></li> <li><strong> Power Cleans - work up to a heavy TnG double<br /> </strong>TnG = touch and go<br /><br /></li> <li><strong> Front Squat Technique<br /></strong>3x10 - you choose the weight, but should be relatively easy<br /><strong>*</strong>focus on the front rack position, high elbows, tight lats, vertical torso<br /><br /></li> <li><strong>Conditioning<br /> </strong>Run 1 mile<br /> Rest 3 minutes<br /> Run &frac34; mile <br /> Rest 2 minutes<br /> Run &frac14; mile with a 25# plate overhead<br /><br /></li> <li><strong> Lunge University</strong> <br /> 200 walking lunges<br /> *100 of the lunges performed while holding the 25# plate</li> </ol><div style="clear:both;"></div> https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2/revision/1Thu, 20 Apr 2017 15:15:49 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:2cb34aaa-aca9-4188-a09e-0fd82feb88baLuke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/13/workout-2#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 3:15:49 PM<br /> <ol> <li><strong> Warm-Up</strong><br /> 5 minutes jogging. At the top of each minute, 10 burpees<br /><br /></li> <li><strong> Back Squat Technique</strong><br /> 3x25 back squats with an empty barbell<br /> *focus on getting down below parallel<br /><br /></li> <li><strong> Bench Press 3x30 - you choose the weight<br /><br /></strong></li> <li><strong> Power Cleans - work up to a heavy TnG double<br /> </strong>TnG = touch and go<br /><br /></li> <li><strong> Front Squat Technique<br /></strong>3x10 - you choose the weight, but should be relatively easy<br /><strong>*</strong>focus on the front rack position, high elbows, tight lats, vertical torso<br /><br /></li> <li><strong>Conditioning<br /> </strong>Run 1 mile<br /> Rest 3 minutes<br /> Run &frac34; mile <br /> Rest 2 minutes<br /> Run &frac14; mile with a 25# plate overhead<br /><br /></li> <li><strong> Lunge University</strong> <br /> 200 walking lunges<br /> *100 of the lunges performed while holding the 25# plate</li> </ol><div style="clear:both;"></div>