Warm-up Drills
I. 3 rounds of
Row x 1:00
10 x Hollow Rocks
10 x Banded Pull Aparts
II. Dynamics & Mobility
Impact/Focus: Press 3-3-3+ (Week 2)
Work through the following sets of Press using the percentage based sets outlined below.
Warm-up Sets
10 reps x Barbell
5 reps x <40%
5 x 50%
3 x 60%
Working Sets
5 x 70%
5 x 80%
5+ x 90% (max reps)
Post scores to comments.
“Lead Balloons”
6 Rounds For Time of the following
vs. a 20:00 minute Time Cap
Walking Lunge (b/wt) x 50ft per round
Toes-to-Bar x 12 reps per round
Clean & Jerk x 15-15-10-10-5-5 reps
Notes:
Weights climb as follows for each of the six rounds as athletes progress through their Power or Full Clean & Jerk assignments. The weights used for each round may be scaled as needed.
15 reps @ 95/65lbs,
15 reps @ 135/95lbs,
10 reps @ 155/105lbs,
10 reps @ 185/115lbs,
5 reps @ 205/135lbs,
5 reps @ 225/145lbs.
Post score to comments.
