Strength Training:
Hang Power Clean, Hang Clean, Power Clean, Clean and Jerk Complex:
- One rep each at 45, 95, 135, 185, 225, and 250.
- One Clean at 260 but missed the jerk due to shoulder issues.
Shoulder Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x5, 95x4, 135x3, 165x2, 195x1
- Work Sets: 145x 4, 4, 4, 10
Push Presses:
- 192.5x 5, 5, 5 (go up 2.5 lbs)
Banded Scarecrows:
- Same sets and reps as the presses and push presses
Conditioning:
- None
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