Tuesday, April 10th 2018
1. Skills
HSPU (Deficit/Strict/Kipping)
Choose one of the following:
A. 3 sets of 12
B. 4 sets of 8
C. 5 sets of 6
D. 6 sets of 4
Rest as needed between sets
2. Barbell Conditioning
For Time:
10 Clean and Jerks (115/85) (95/65) (75/55)
change weights
8 Clean and Jerks (135/95) (115/85) (95/65)
change weights
6 Clean and Jerks (155/105) (135/95) (115/80)
change weights
4 Clean and Jerks (185/135) (155/105) (135/95)
change weights
2 Clean and Jerks (205/145) (185/135) (155/105)
OLY Class @ 7pm
1. Muscle Clean + Tall Jerk + Press in Split (3+3+3) x 3
2. Behind the Neck Jerk: 2×3,2×2,2×1. Work up to a challenging single.
3. Pause Clean (pause in receive for 3 seconds) + Clean + Pause Jerk + Jerk (1+1+1+1) x 5 sets. Work up to a medium weight. A Pause jerk is pausing in the split position for 3 seconds.
4. Clean Deadlift at 2” deficit: 3×5
5. 3 sets:
Weighted Sit ups x 25
L-Sit on rings/parrallettes or hanging from bar x 30 sec (accumulating is fine)
Good Mornings x 10. Pause at the top for 3 seconds and squeeze glutes