3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%
Strength/Skill 1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning 7 rounds of: 4 T&G Power Clean & Push Jerks (begin @ 155/105#) Run 200m 4 Strict Pullups 3 C2B Pullups Rest 1:00 after each round. *Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout.
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