A. Work up to a heavy Clean and jerk from Blocks (above knee) 2 Clean + 1 jerk. Then do 2 reps (2 x 2 cleans from blocks and 1 Jerk) of 95% from your final set and another 2 reps @ 90%
e.g If your Heavy set was 80 kg then 80 x 0.95 = 76kg and 80 x 0.90 = 72kg
*Note if you dont feel your shoulder very well just do the cleans but instead of doing 2 reps do 3 reps for all sets
B. Strength/skill
On every 90 sec alternate 4 rounds of
1. Push Press 3 reps or Clean Deadlift 5 rm (choose based on weakness)
2. Bar Muscle ups focusing on technique 1/2/3/4 or 5 bar Muscle ups
C. Conditioning
Amrap 9 min
Kb swings 20 (24-16kg/ 20-12kg)
Push ups 20 Hands Release
Wall Balls 20
Rest 5 min
Finisher
3 attempts
Max score of Unbroken DU
D. Conditioning
Goodmorning 3 sets x 10-12 reps
Hollow isometric hold 2 min (if its too easy grab a light bar 2,5kg-5kg on your arms)
e.g If your Heavy set was 80 kg then 80 x 0.95 = 76kg and 80 x 0.90 = 72kg
*Note if you dont feel your shoulder very well just do the cleans but instead of doing 2 reps do 3 reps for all sets
B. Strength/skill
On every 90 sec alternate 4 rounds of
1. Push Press 3 reps or Clean Deadlift 5 rm (choose based on weakness)
2. Bar Muscle ups focusing on technique 1/2/3/4 or 5 bar Muscle ups
C. Conditioning
Amrap 9 min
Kb swings 20 (24-16kg/ 20-12kg)
Push ups 20 Hands Release
Wall Balls 20
Rest 5 min
Finisher
3 attempts
Max score of Unbroken DU
D. Conditioning
Goodmorning 3 sets x 10-12 reps
Hollow isometric hold 2 min (if its too easy grab a light bar 2,5kg-5kg on your arms)
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