A. Olympic Weight Lifting
1.Establish a heavy Clean and Jerk 90%
2.Then amrap 3 min minus 10kg from heavy Clean and jerk (i.e. if you have reached 90 kg clean and jerk then use 80kg for the amrap)
3. Then reduce another 10kg from the bar weight (i.e. 70kg) and do 6 sets of 30 work (amrap) : 30 sec off brake
B. Strength
3-4 Sets of 3 rm Push Press
C. Conditioning
Amrap 25 min
10 Dead Lifts (40% of 1RM)
15 Box Jumps
20 Kcal Row
25 Pull ups
D. Cool down and stretch
1.Establish a heavy Clean and Jerk 90%
2.Then amrap 3 min minus 10kg from heavy Clean and jerk (i.e. if you have reached 90 kg clean and jerk then use 80kg for the amrap)
3. Then reduce another 10kg from the bar weight (i.e. 70kg) and do 6 sets of 30 work (amrap) : 30 sec off brake
B. Strength
3-4 Sets of 3 rm Push Press
C. Conditioning
Amrap 25 min
10 Dead Lifts (40% of 1RM)
15 Box Jumps
20 Kcal Row
25 Pull ups
D. Cool down and stretch
Δεν υπάρχουν σχόλια:
Δημοσίευση σχολίου