3 min jump rope
5 min DROMs
Burgener warm up
BB Gymnastics1) 12 minutes to establish a 3 Position Power Snatch (floor, 2″ off floor, top of knee). 125#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#
2) 12 minutes to establish a 3 Position Power Clean (floor, 2″ off floor, top of knee). 175#
3) 12 minutes to work to a near maximal Jerk Triple (set of 3 – from blocks or rack). 185#
4a) 4X3 Clean Pull @ 110-115% of 1RM Clean – rest 60 seconds. 110% of 195# = 215#
4b) 4X5 Snatch Grip Push Press + 1 Pause OHS – pause 5 counts at bottom of OHS, heaviest possible, rest 60 sec.*Complete 5 SN Grip Push Press, then 1 Pause OHS at the end of each set. 115#
No comments:
Post a Comment