Wednesday, oct 19
Plyometrics:
Seated High Box Jump, pick height : 8x3
Rest as needed between sets.
Athlete Instructions
To be done in your warmup
Increasing height each set.
Weightlifting:
Every 2 mins for 16 mins: Clean & Jerk
1 Clean & Jerk, pick load
*Every 2 mins for 16 mins.
Athlete Instructions
Start at 60% 1RM and increase to a max.
“Grace”
For time: 30 Clean & Jerks, 135/95 lbs
Athlete Instructions
Time domain: 2-5 mins Time cap: 7 mins
The goal here is to keep sets of 3-5 touch-and-go reps at a time or even work quick singles throughout. We can definitely see athletes effectively hit quick singles and still get the workout done in just over 3 mins. Practice some different strategies before the workout and then attack it.
L2: 95/65
L1: Hang Power Clean and Push Jerks, pick load