Clean Pull + Clean & Jerk:
3 sets x 2 reps @ 80%
3 sets x 2 reps @ 85%
Front Squat:
4×4 @ 85%
Accessory:
Bench Hip Raises
4 set x 6 reps, at the top of each rep you MUST hold for a 2 count squeezing your butt as hard as you can
Workout of the Day
–Weightlifting–
Clean Pull + Hang Clean (high hang) + Clean
Find (1+1+1) RM (8 min cap)
then
90% x (1+1+1), 95% x (1+1+1)
*Complete percentage sets on a 90 second clock. Add weight as necessary.
*Full catches.
–Strength–
Overhead Squat – 5 x 2 reps
*Complete sets on a 90 second clock. End heavier than last week.
–Conditioning–
For time:
In any order, row 500/250/750 meters
60 Chest to Bar Pull ups
90 Floor Presses, 135/85
*Teams of 3
*Each athlete is assigned 1 row distance. All other work is shared.
Poat all results to Triib and/or comments
Register now for The Battle in the Bluffs – Fall Edition.
