Strength Phase:
Split Jerk 3-5×3 within 10% of 3rm
Squat 3-5×3 within 10% of 3RM
Push press 3-5×3 within 10% of 3RM
Bench press 3-5×3 within 10% of 3RM
Weighted sit-ups – 4×8-10 reps
#
2019:
Weightlifting:
A. Push Jerk – tnG 3 rep – emom x 6. Starting at 75%
B. Bench Press – 3-4-5-4-3-4-5
*heavy sets. Increase and decrease accordingly
#
Conditioning:
Amrap 3
3 power snatch 135/93
6 ring dips
9 front squats
Rest 1 Min between x 2 Rds
Folllaing second round rest 1 min
Then complete
Amrap 3
3 power cleans 135/93
6 push-ups
9 air squats
Rest 1 Min between x 2 rds
Following second round , rest 1 min and complete
Amrap 3
3 Power snatch 135/93
6 ring dips
9 front squats
***start where you left off each time following rest.
#
Becomplete
1. 100 banded scap saueezes + 50 banded face pulls + 25 hang afap squeezes + 50 lighter DB bent over rows
2. 10-15 min of scap work / thoracic work
3. 10 – 15 foam roll
4. Crossover symmetry