TGIM, time to start attacking your week, is now!
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peak phase week 2 ; leading into reload / Deload week and half, for holidays; heading into competition phase of the year.
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Weightlifting:
Men
A. Power Clean; 1RM + 2×3 @83-85%(control your feet!)
B. Push Jerk to 1RM + 2×3@ 85%
C. Push Press 2RM + 1×2@90%
Woman
A. Power Clean – 3RM Tng + 2RM not tng
B. Push Jerk – 3RM + 2RM
C. Push Press – 4RM + 1×4@90%
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Conditioning:
A. 5 rds
500m row
35 double unders
15 box jumps 24/20
15 c2b Pullups
10 burpee touch’s
Rest 4 min
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becomplete:
1. Jerk drives 5×3 @ your 1RM fS with 2 sec pause at dip
2. 3×20 banded face pulls
3. 5 strict t2b + 10 hang windshield wipers (5 each way) x four sets ; rest accordingly in between
4. Single leg step ups x 20 alt reps x 3 sets
5. Crossover symmetry
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Performance:
A. Push Jerk to 1RM + 2×3@ 85% / women/ 3rm + 2rm
B. 5 rds
500m row
35 double unders
15 box jumps 24/20
15 c2b Pullups
10 burpee touch’s
Rest 4 min
C. Becomplete