Oly practice and Anaerobic Lactic Power.
Clean and Jerk practice:
Power Clean x 1 / Split Jerk x 3. x 3 working sets. rest 2minutes between sets.
+
Airdyne repeats:
Airdyne - 20 sec @ highest effort and speed possible - 110%
REST walk off AD for 2:40 actively
repeat 7 times
For those that have not used the Airdyne and think this will be too easy, trust me it will not be.
For those that have used the Airdyne and are thinking of skipping this session: Do not pick and choose your workouts, we are developing well rounded athletes and the ability to go hard and rest and recover is important.
This type of work has SO MUCH carryover to everything else.
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