OLY WORK:
2 Power Cleans + 1 Push Jerk
10 Minutes to find heaviest Set
Then:
5 TNG Power Cleans every minute on the minute for 5 minutes.
use 75% of above
(Notes: In case you ever wondered. 10 minutes starts on your first working set, don't loose time because of the warm up sets.)
SUPPLEMENTAL STRENGTH:
Pausing Front Squats:
10-8-5-5-5-5
Looking for a 1/1000 count in the bottom
Pendlay Rows:
5-5-5-5-5
https://www.youtube.com/watch?v=ZlRrIsoDpKg
You can alternate between both movements or preform them separately. The goal for both should be heavy as possible while maintaining form.
CONDITIONING:
4 Rounds of:
400 Meter Run
Rest 3-5 minutes
No comments:
Post a Comment