Strength Training:
Power Cleans:
- Warm Ups: 45x Burgener, 95x6, 135x4, 185x2, 225x2, 275x2, 285x1
- Work Sets: 265x 1, 1, 2- Stay at this weight unitl I get 3x3
Shoulder Press:
- Press/ Push Press/ Jerk: 45x 5/2/1, 95x4/2/1, 135x3/2/1, 185x 2/2/1, 225x0/1/1, 275x0/0/1, 290x0/0/1
- Shoulder Press Work Sets: 180x5, 160x7, 140x9- go up 2.5 lbs on all sets
Clean Pulls:
- 315x 5, 5, 5
1-Arm KB Press:
- 44x10, 53x10, 62,8
Conditioning:
- None
Shoulder Rehab/ Prehab:
- Band Scare Crows
- External Rotations
- Lateral External Rotations
- Internal Rotator stretching
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