thursday, jan. 11
Weightlifting:
1x [ 2 Power Cleans + 1 Squat Clean + 1 Jerk ]
1x [ 2 Power Cleans + 1 Squat Clean + 1 Jerk ]
1x [ 2 Power Cleans + 1 Squat Clean + 1 Jerk ]
1x [ 2 Power Cleans + 1 Squat Clean + 1 Jerk ]
1x [ 1 Power Clean + 2 Squat Cleans + 1 Jerk ]
1x [ 1 Power Clean + 2 Squat Cleans + 1 Jerk ]
1x [ 1 Power Clean + 2 Squat Cleans + 1 Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Jerk ]
1x [ 1 Power Clean + 1 Squat Clean + 1 Jerk ]
Athlete Instructions
Sets 1-4: 60-70%
Sets 5-7: 70-80%
Sets 8-10: 80-85%
Complete sets every 1:30 min.
Athlete Notes
Percentage is based on you 1-rep limiter today. This would be either the Power Clean or Jerk. You may perform either a Push Jerk or Split Jerk. Split Jerk is recommended. Please do not complete touch and go reps today.
"Hold Me Back"
Every 1 min for 15 mins, alternating between:
6 Thrusters, 135/95 lbs
4 Wall Walks
Rest 1 min
Athlete Instructions
Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs each set. We can increase by more or stay at 135/95lb
Athlete Notes
Primary Objective: Complete the Thrusters unbroken at 135/95lb, (61/43kg) +
Secondary Objective: Complete the Wall Walks in under 45 seconds
Stimulus: Interference / Barbell Conditioning / Shoulder Stamina
RPE: 6/10