Tuesday, May 15, 2018- Week Nine- Day Two

1. Muscle Clean: 3×5

DB hammer curl into strict press while in a jerk Split Position: 3×10 reps

2. Clean Pull + Clean + Pause Front Squat+ Push Jerk+ Jerk: (1+1+1+1+1) x 2 sets

Clean Pull+ Clean + Pause Front Squat + Jerk: (1+1+1+1) x 2 sets

Clean + Pause Front Squat + Jerk: (1+1+1) x 2 sets

*Build up in weight throughout the course of the 6 sets 

3. Clean and Jerk: 3×1. Begin at a weight slightly higher than what you finished with on the complex above.

4. Clean Deadlift at 2” deficit: 4×3

5. 3 sets:

1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps

*do a one arm strict press at the top of the sit up

Lunge into 2 arm DB High Pull: x 7 each leg. (50/35#)

*stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. 

Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.

Leave a Reply

  • (will not be published)

XHTML: You can use these tags: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>