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