Friday, September 7, 2012

9/7/12

OLYMPIC
1a. Split Jerk 4 x 3 @ 80% - 195
2a. Jerk Complex 3 x 1 – work to heavy - 155, 165, 175
(1 x Push-press, 2 x Push Jerk, 3 x Split Jerk)
STRENGTH
Clean Pull 3 x 3 @ 95% (of Clean 1RM)


Part 2
CONDITIONING

In 40min complete the following:

1500m Row

75cal Airdyne

120 Double Unders

75 Wall Ball @ 20 to 10’

6 Rope Ascents (sub 30 Ring Rows)

40 KB Swings @ 53/35

20 TGU @ 35

40 Toes-to-bar

30 Strict pull-ups (scale with kipping ONLY if you cannot complete a strict pull-up)

30 HR Push-ups

Time: 39:28

No comments:

Post a Comment