De-load week continues. Get outside!
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Weightlifting:
A. Power Clean (blocks – from athletes weakness position of the 3; high, @knee or below knee) — 3 reps every 2 min x 6 sets. Between 70-75% percent of your 1RM power Clean
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Conditioning:
A1. 225-275/153-183 : deadlifts x 10 reps x 3 sets
A2. Kipping HSPU – tng UB set @40-50% of your 1RM set ; rest 3 min before back to A1
B. AMRAP 10 @70%
5 burpees
10 box jumps 24/20 * step down
5 clean and jerks 135/93 *as singles
10 t2b
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becomplete:
1. 5×5 jerk drives ; goal to 100% of Front SqT
2. Single arm pressing from squat position ; using DB working on mobility for most, positional strength for others. 5-7 reps x 4 sets each side
3. L-Sit work ; accumulate 2:30 or, reverse tabata / tabata type work
4. Standing Y’s, T’s and i’s – 12 reps x 2-3 exercises x 3 sets each
5. Crossover symmetry protocol