Advanced
- Back Squat: 5 x 5 @ 80%
- Block (or hang) Clean (mid-thigh): 2 x 3 @ 65%; 3 x 3 @ 70%
- Halting Clean Deadlift (upper thigh): 1 x 3 @ 80% (of clean); 2 x 3 @ 85%
- Push Press: 2 x 5 @ 75%; 2 x 5 @ 80%
Beginner
- Front Squat 5 x 5
- Power clean & push jerk 10 x 1 working up to a heavy single
- Push Press + pause 3 x 3 + 1
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