A. 4 Rounds of the following:
Airdyne 30/25 Calories
DB Push Press 15 reps -moderate
Box Jumps 10 reps
Rest Time= Work Time
If you takes you 4 minutes, then you rest 4 minutes.
B1. Weighted Plank Holds x 40 seconds x 3 sets, rest 1 minute.
B2. Ring Rows @ 30×1, 6-8 reps x 3 sets, rest 1 minute.
Performance:
A.
Take 15 minutes to build to a heavy Snatch
B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk
For A and B keep the weight light and fast with perfect mechanics, only build in weight when speed and mechanics are sound. We will be doing this every Friday for a a couple months now, so only move up in weight when things are solid. When things are solid you may go for a PR lift. DO NOT try and PR every week for 2 months, because it won't happen and then the only thing you will be learning how to do is fail.
C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10. Sets 1-5 can be much less as you build quickly.
Performance:
A.
Take 15 minutes to build to a heavy Snatch
B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk
For A and B keep the weight light and fast with perfect mechanics, only build in weight when speed and mechanics are sound. We will be doing this every Friday for a a couple months now, so only move up in weight when things are solid. When things are solid you may go for a PR lift. DO NOT try and PR every week for 2 months, because it won't happen and then the only thing you will be learning how to do is fail.
C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 75%
8. 7 reps @ 75%
9. 7 reps @ 75%
10. 7 reps @ 75%
Rest exactly 2 minutes between sets 6-10. Sets 1-5 can be much less as you build quickly.
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