1) 5X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.
2) 4X3 Dip Squats @ 110-120% (of max Jerk) – rest 90 sec. DEMO VIDEO
Strength - not maximal
a) 3x6 benchpress
b) 3x5 muscle ups
Conditioning
3 rounds of:
Row 1k
20 TTB
Rest 2:1 (that’s half the length of the interval)
Gymnastics:
practice something (HS + L sit or lever release)
BBG:
ReplyDelete1) hang clean & jerk - 215, 225, 245, 255, 265 (missed jerk; pr)
2) 335, 350, 365 (felt good with these)
Strength:
a) 185 (close grip)
b) done
Conditioning:
skipped
BBG:
ReplyDelete1) 205, 215, 235, 255, 270 (missed jerk)
2) 275, 325, 325
Strength:
a) 185, 205, 205
b) done
Conditioning:
skipped