"IRISH ANGER"

Objective: Power/Power Endurance

Warm up:

Row 500m, then....

5 Rounds
3x Power Clean (go light)
3x Hang Squat Clean
3x Push Press
5x Situps
5x Pushups

Training:

(1) Work up to 1RM Clean & Press

(2) 5 Rounds
3x Clean & Press @ 70% 1RM
10x GHD Situps

(3) 5 Rounds
10x Kettlebell Clean & Press
10x Dips
30m Tire Drag (15m forward, 15m backward)

(4) Row 2000m, easy pace

Comments:

The "press" part of the above "Clean and Press" is a simple push press. This has always been a favorite exercise of mine, mainly 'cause it's so dang hard!

The Clean & Jerk, is the olympic weightlifting version - and the Jerk takes more technique, and allows more weight to be lifted. But I favor the Clean & Press, it's a little more old school, not quite as technique-dependent, and mimics the action you are more likely to use in the real world.

- Rob Shaul

Kate prepares to press.

Kb Clean .....

.... & Press.

Forward drag ...

and back.