Julkaistu:
To 31.3.16 C&J
WU
10m Each: Knee Pulls, Quad Pulls, Lateral Lunge, Toe Pulls, Scissor Kicks, Scorpion
2x 10 Each: Goblet Squats, Hip side 2 sides, Split Squats, Hip airplanes 2x 10
Glute activation circuit 10m fwd, back, lateral, band pull- aparts 3x 10
15min
a) CLEAN
Work to a single at 90% of 1RM C&J. Target +5kg/ week if + 130kg and +2.5kg / week if -130kg.
20min
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/ week if + 130kg and +2.5kg / week if -130kg.
5min
c) JERK FROM THE RIG 4×2
Work at 80% of 1RM C&J. Target +5kg/ week if + 100kg and +2.5kg / week if -100kg.
10min
d) FRONT SQUAT 4×3
Work at 80% of 1RM Front Squat. Target +5kg/ week if + 120kg and +2.5kg / week if -120kg.
10min