Most, Most, Most
I swear I will follow up on yesterday’s post. In the meantime, watch this:
Strength
1) clean pulls (use straps): 4×6, 1×4, heavy as possible, rest 2-3 minutes
2a) 4 x 5 push press, as heavy as possible, @ 10X3 tempo, immediately to,
2b) 4 x 5 weighted ring dip @ 30X1 tempo, rest 2-3 minutes
Note: Notice the difference in tempo between 3a and 3b. The push press calls for a 3 second pause at the top of the movement while the ring dips calls for a 3 second descent (3 second negative)
Olympic
3) 5 x 3 power snatch, heavy, add weight each set, rest 2 minutes
rest > 3 hours
Accessory
4 x 60 second parallette L-sit, rest as needed
Note: Accumulate as much time as possible within each 60 second effort
Conditioning
row: 3,000 meters @ 50-65% RPE
Do you prefer arm pull on the clean pulls? I’ve seen them both ways. Thanks
These should be so heavy that very little arm pull occurs. This is the first and second pulls of the clean, without a third pull (the pull under the bar).
Got ya thanks..
Do you prefer arm pull on the clean pulls? I’ve seen them both ways. Thanks
These should be so heavy that very little arm pull occurs. This is the first and second pulls of the clean, without a third pull (the pull under the bar).
Got ya thanks..
Strength
1) 245lb.-4×6 & 265lb.-1×4
2a)155×5 165×5 170×5 170×5
2b) 20lb 20lb 20lb 20lb
Olympic
135, 140,145,155,160
Acessory
Skipped time constraints
Conditioning
11:31.2 = a touch more than 65%RPE more like 80%RPE but had work
Strength
1) 245lb.-4×6 & 265lb.-1×4
2a)155×5 165×5 170×5 170×5
2b) 20lb 20lb 20lb 20lb
Olympic
135, 140,145,155,160
Acessory
Skipped time constraints
Conditioning
11:31.2 = a touch more than 65%RPE more like 80%RPE but had work