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Monday, May 7, 2018

 

  Mon 5/7/18
Mobility: Shoulders/Hips/Ankles and
Crossover Symmetry x 1 set of activation
Strength/Skill: Hang Clean from below knee + Split Jerk

Every :90 x 8 sets building up in weight
as technique allows, aim to finish 5lbs
heavier than last Thursday if you did it

 

Met-Con: Every 3:00 x 4 sets

10 Power Cleans (F: 95/65) (S: 135/95)
10 Box Jump Overs
10 cal AB

 

Additional
Optional
Accessory
Work:
1-Arm KB Press from half kneeling: 4x8ea.
Strict Hanging Leg Raise or T2B: 4x8

 

Express 12:00 AMRAP-

15 DB Power Cleans
12 Box Jump Overs
9 cal AB

 

Barbell A. Snatch Waves

5@ 65%
4@ 75%
3@ 80%

4@ 75%
3@ 80%
2@ 85%

REST 2-3 minutes between percentages

B. Clean waves

5@ 65%
4@ 75%
3@ 80%

4@ 75%
3@ 80%
2@ 85%

REST 2-3 minutes between percentages

C. Split jerk waves

FIND 1rm split jerk (first week)

3@ 70%
2@ 75%
1@ 80%

2@ 75%
1@ 80%
1@ 85%

REST 2-3 minutes between percentages

D. Crossover symmetry - strength

 

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