Blog Search

Wednesday 180418- Strict press+push press

By: 0

Strength:

3 Shoulder Press+ 3 Push Press

Back off sets:

80%x3+3×3

Conditioning:

10-20-30-40-50

double unders

abmat sit-up

Barbell club

1)Clean & Jerk –

70% x (1+1) x 5 OTM,

75% x (1+1) x 5 OTM,

80% x (1+1) x 5 OTM

– If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

2)Clean Pull – 90%x2, 100%x2,110%x2x3

3)Box Jump – 4×3

Monday 180416- Hang power clean

By: 0

Strength:

Hang power clean, 3 rep

Back off sets:

80% 3×3

Conditioning:

10 min amrap

3 hspu

6 deadlifts

12 box jumps

Barbell club

1)Snatch –

70%x1x5 OTM,

75%x1x5 OTM,

80%x1x5 OTM

– If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles

2)Snatch Pull – 90%x2, 100%x2,110%x2x3

3)Back Squat Jump – 20%x2x5 (% of BS)

Wednesday 180411- Deadlift

By: 0

Strength:

3 stop Deadlift, 3 reps. 2” off floor/at knee/mid-thigh

Back off sets:

60%x10x3

Conditioning:

5 rounds

4 cleans

10 push ups

10 toes to bar

Barbell club

1)Hang Clean (below knee) + Clean – 70% x (1+1) x 5

2)Clean Pull (controlled eccentric in proper position) – 80%x3, 85%x3, 90%x3, 80%x3

3)Halting Clean Deadlift (knee) (controlled eccentric in proper position) – 70%x3x3