Wed, 072518

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

Leave a Comment

Your email address will not be published. Required fields are marked *