Warm Up
Stretch/ Mobility
3 Rounds w/ Barbell or PVC
*Clean Grip
3 Down Up Shrugs
3 High Pulls
3 Muscle Clean
3 Clean Land (Quarter, Parallel, Full Squat)
3 Split Jerk/ Push Jerk
A. Clean and Jerk
20 Minutes to find 1rm!
(Try to focus on proper technique; take your
time!)
Start with 1-2 Reps @ 75% then slowly add weights after each successful lifts*
No more than 3 fails.
B. Front Squats
3 x 5 @ 50-60% of Today's Clean and Jerk*
3 seconds pause at bottom
C. Accessories
5 x 10
Chest supported DB Rows
Superset
10 Hammer Curls
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