https://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/21/workout-9en-USTelligent Community 11 Non-Productionhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/21/workout-9Thu, 20 Apr 2017 20:30:18 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:9abb450a-63ae-4f5f-b7bf-cb23675a3b71Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/21/workout-9#commentsCurrent Revision posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 8:30:18 PM<br /> <ol> <li><strong>Warm-Up 5 Minute Jog</strong><br /><br /></li> <li><strong>Bench Press 3x30</strong> - you choose the weight<br /><br /></li> <li><strong>Power Cleans</strong> - work up to a heavy TnG double<br /> TnG = touch and go<br /><br /></li> <li><strong>Front Squat Technique</strong><br /> 3x10 - you choose the weight, but should be relatively easy<br /> focus on the front rack position, high elbows, tight lats, vertical torso<br /><br /></li> <li><strong>Conditioning</strong><br /> <br /> Run 1 mile<br /> Rest 3 minutes<br /> Run &frac34; mile <br /> Rest 2 minutes<br /> Run &frac14; mile with a 25# plate overhead</li> <li><strong>Lunge University - 200 walking lunges</strong><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/21/workout-9/revision/1Thu, 20 Apr 2017 15:27:26 GMT4e57d3c4-b13b-4df7-9d6e-674567b6c930:9abb450a-63ae-4f5f-b7bf-cb23675a3b71Luke Dhttps://www.sixpacksmackdown.com/w/sixpacksmackdown-wiki/21/workout-9#commentsRevision 1 posted to SixPackSmackdown Wiki by Luke D on 4/20/2017 3:27:26 PM<br /> <ol> <li><strong>Warm-Up 5 Minute Jog</strong><br /><br /></li> <li><strong>Bench Press 3x30</strong> - you choose the weight<br /><br /></li> <li><strong>Power Cleans</strong> - work up to a heavy TnG double<br /> TnG = touch and go<br /><br /></li> <li><strong>Front Squat Technique</strong><br /> 3x10 - you choose the weight, but should be relatively easy<br /> focus on the front rack position, high elbows, tight lats, vertical torso<br /><br /></li> <li><strong>Conditioning</strong><br /> <br /> 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 /> </li> <li><strong>Lunge University - 200 walking lunges</strong><br /> *100 of the lunges performed while holding the 25# plate</li> </ol><div style="clear:both;"></div>