Julkaistu:

# Ti 15.3.2016

WU

2 Sets of 10 Yards Each:

Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Carioca, Scissor Kicks, Scorpion

Glute activation circuit, hip flexor stretch, band pull- apart

10min

a) CLEAN

Work to a single at 90% of 1RM C&J.

Target 5kg increase / week if work sets are above 130kg.

Target 2.5kg increase / week if work sets are below 130kg.

15min

b) HANG POWER CLEAN CYCLING

After your Heavy Clean single, decrease weight to 60% of 1RM C&J

for 2 sets of Max Effort Reps in 30 seconds.

Target 5kg increase / week if work sets are above 130kg.

Target 2.5kg increase / week if work sets are below 130kg.

5min

c) JERK FROM THE RIG 4×2

Work at 80% of 1RM C&J.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.

10min

d) FRONT SQUAT 4×3

Work at 80% of 1RM Front Squat.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.

10min

e) For Time

3rds of

8 Dips

+

10 Ring Row

followed by

3rds of

5 Box Jump ( challenging height)

+

8 Wall Ball ( maximum height)

CAP 10min