10.10.15

Α. Clean and Jerk (you can use power or squat clean or clean from blocks )

Work up to a heavy load 1 clean @ 2 Jerks 85% then : 1 set, 1 rep @ 80% if you make it proceed to 85%, if you make it proceed to 90%. Depending how you feel we will decide if you climb up, if you don't feel good we will stop @ 85%

B. Strength

3 rounds of

2 quikck jerk dips  + Push Press x 3 reps (try to add weight 2.5-5kg compared with previous week)

Rest 60 sec

Bent over Row x 5 reps

Rest 90 sec

C. Conditioning

Amrap 7 min ladder

2/2, 4/4, 6/6, 8/8, 10/10.......

Dead Lift @ 50-60%
HSPU (1 strict + 1 kipping) i.e. on third round 3 reps of strict + 3 reps of kipping


D. Core work

3 sets of renegade rows x 12 reps
3 sets of light weighted hyperextensions x 15 reps