Thursday, June 14th 2018
1. Deadlift
A. 3×10 @70%
B. 4×5 @80%
C. 5×3 @90% <—
D. 1RM
2. Conditioning
21-18-15-12-9:
Box Jump Overs (24/20)
Sumo Deadlift High Pull (95/65) (75/55)
Push Press (95/65) (75/55)
OLY Class @ 7pm
1. Snatch Balance: 3,3,3,2,2,2,1,1,1
2. Pause Tempo Clean + Jerk: (2+1) x 3
*pause 1” off floor, below the knee, above the knee, mid thigh
3. Pause Power Clean (pause at parallel for 2 seconds) + Clean + Jerk: (1+1+1) x 5 working sets. Try and work a little heavier than last time, but still maintain snappiness and speed.
4. Snatch Pull: 5×3 @ 95-97% of best snatch
5. 3 sets:
Hollow Hold: 3×45 sec
Bulgarian Split Squats: 6-8 each leg.
Supinated Grip Bent-Over Barbell Row x 10