Friday, September 25, 2015

FRIDAY

Today's a new day.  
Wipe the slate clean.  
Start again.  
Work hard everyday.

A) Clean & Jerk
Build to a Heavy Single
THEN
1x1@95%
1x1@90%

B) For Time
21-15-9
Box Jumps 24/20"
KB Swings 24/16kg
- Run 200m after the 21-15-9

Extras - Session 5
Technique Primer of choice: 3-4 Sets of 2-3
- Snatch - Heavy Single, 95%x1, 90%x1 (% of HS)
- Clean & Jerk - Heavy Single 95%x(1x1), 90%x(1x1) (% of HS)
- Front Squat - 75%x2, 80%x2, 85%x2x2

3 comments:

  1. A) Clean & Jerk
    60kg, (57, 55kg)

    Extras
    Front Squat - 58.5, 62, 66kg

    ReplyDelete
  2. A) Clean and Jerk - 62.5
    (60 & 57)

    Front squat - 65, 70, 75kg

    ReplyDelete