Year Long Workout: Phase X, Workout D
1 Hang Clean/Front Squat/Push Press Complex
Sets: 2-3 Reps: 10 Tempo: X Rest: 90-120 Seconds
Grab a barbell with a shoulder-width, overhand grip, and bend forward at the hips so that the bar hangs just above knee level . Explosively shrug your shoulders and pull the weight straight up in front of your body until it reaches chest level. At that point, bend your elbows and flip your wrists so that they face the ceiling-your upper arms should end up parallel to the floor . That's one rep of the hang clean. Perform 10 reps, and stay in the top position afterward. From there, squat as low as you can , and then drive with your legs to return to the starting position. That's one rep of the front squat. Perform 10 reps. Finally, dip your knees as if you were about to jump, and then straighten them explosively to press the weight straight overhead . That's one rep of the push press. Perform 10 reps. At this point, you've completed one set.