A.Mobility + Technique
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerk
3 sets of
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a max to heavy Power Clean + 2 split jerks or push jerks.
Then do 4 sets of 1 power Clean and 1 Jerk at the same weight
C. Supplement Exercises for Jerk
Strict Press
3-4 sets of 3-5 reps @80-85%
D. Conditioning
Emom x 10
Min 1: weakness one 15-21 reps
Min 2: Weakness two (choose your rep)
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerk
3 sets of
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a max to heavy Power Clean + 2 split jerks or push jerks.
Then do 4 sets of 1 power Clean and 1 Jerk at the same weight
C. Supplement Exercises for Jerk
Strict Press
3-4 sets of 3-5 reps @80-85%
D. Conditioning
Emom x 10
Min 1: weakness one 15-21 reps
Min 2: Weakness two (choose your rep)
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου