Friday, October 3, 2014

A. 2 cleans plus 1 jerk - Take your 1RM from Wednesday, September 24 and do the following for WORKING SETS - 85%, 85%, 90%, 90%

BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.

B. Power Clean and Jerk x 10 85/125 lbs
     Toes to Bar x 15
     Ring Dips x 7/10
     Run 400 meters
     Rest 90 sec.
    3 sets

MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.  

THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).

NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS

ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.