A. Olympic Weight Lifting
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy,Clean from Blocks or Hang + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @110% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
Fitness wod 1 (Cross Battle 6)
Elite wod 1 (Cross Battle 6)
D. Core work : Hollow and Static Hyperextension 2-3 min
Warm up with 3 reps each : Muscle Clean /Clean sot Press/ Tall jerk
Then build heavy,Clean from Blocks or Hang + 1 split jerk + 1 Push Jerk. Work at this weight for 2-3 sets
B. Strength and Accesory work
3rnds of :
1. Jerk Dips 2 reps @110% of best jerk or Push Press 3 reps @85%
2. Front Squat 3 reps @ 80%
3. Strict Toes to bar 5 reps
*Rest as needed between exercises
C.Conditioning
Fitness wod 1 (Cross Battle 6)
Elite wod 1 (Cross Battle 6)
D. Core work : Hollow and Static Hyperextension 2-3 min
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου