Warm Up:
- Foam Rolling
- Rotator Cuff Drills
- Hip Circle Drills
Strength Training:
Power Cleans:
- Warm Ups: 95x6, 135x5, 185x4, 225x3, 275x2, 280x1
- Work Sets: 265x 2, 1, 1 (stay at this weight)
Press/ Push Press/ Push Jerk:
- 45x 5/1/1, 95x4/1/1, 135x3/1/1, 185x2/1/1, 225x0/1/1, 275x0/0/1, 280x0/0/1
Shoulder Press:
- 177.5x5, 157.5x7, 137.5x9
Hang Clean High Pulls:
- 225x 5, 5, 5
Conditioning:
"DT"- 5 Round of:
- 12 Deadlifts
- 9 Hang Power Cleans
- 6 Push Presses/ Push Jerks
Time: 8:36
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