Wed, 052417

De-load week continues . . . 

Weightlifting:

A. Power Clean; every :90 x 2 TnG reps, starting at 70% of your 1RM PC; ascending no higher than 80% at any point. Ascending; athletes choice on jumps x 8 sets 

B. Jerk Drive – 5×5 @100% of your 1RM Front SqT

Conditioning:

A. 3 rds 

400m Row 

15 sqt snatch’s 75/53

12/10 cal bike 

9 strict hspu

Assistance Work:

1. cone / ladder drills – spend 10-15 min footwork drills and speed 

2. Db suit case step ups 8-10 reps x 4 sets 

3. Pbar l-Sit and hs or shoulder hold work – 10-12 min 

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