monday, april 10
Weightlifting:
Every 2:30 for 12:30: Squat Cleans, Hang Squat Cleans, and Clean & Jerks
Every 2:30 for 12:30 do:
[ 1 Squat Clean + 1 Hang Squat Clean ]
Rest 10 secs
1 Clean & Jerk, pick load
Athlete Instructions
Instructions
Starting at 75% 1RM clean and jerk and increasing load each set.
Complete the squat clean + hang squat clean unbroken.
Points of Performance
We are predominantly focusing our attention on the cleans, treating each clean with intensity and tight form.
Strength - Part B
Back Squat 1x3
Use the heaviest weight you can for the set.
Athlete Instructions
Build to a heavy 3 rep in 10 mins.
Strength - Part C
Every 2 mins for 10 mins: Back Squats and Seated Box Jumps
Every 2 mins for 10 mins do:
3 Back Squats
4 Seated Box Jumps
Athlete Instructions
Back Squats- 80% of your heavy 3 rep from above
Points of Performance
For the seated box jumps select bench height that has you seated at 90 degrees. We are looking to set this whole session up in one fell swoop. Have the boxes out there and use them as a warm-up on the way up to the 5 rep back squat. A good idea would be to get in a few jumps in the early sets on the build to the 5 rep for the day. We want the 5 sets of 3 back squats + 5 seated box jumps to be done back-to-back to allow around 1:30 rest between sets