Monday, April 2, 2012

120402 C&Js, Back Squat

Buy in:
5min jump rope
5min DROMs
Burgener warm-up

Skill:
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.

#130 x 3 | #135 x 3 x 2 | #140 x 3 x 2

Strength:
20-30 minutes to establish a 1RM Back Squat.
#135 x 5 | #170 x 5 | #200 x 2 | #225 x 2 | #255 x 1 | #285 x 1 | #295 x 1

Depth questionable on last 2 reps

MFS:
1/1/3

No comments:

Post a Comment

Post a Comment