Tuesday – Training

Strength Training Athletes
A. Power Clean + Power Jerk; 1 x 2+1 @ 85%, 1 x 1+1 @ 90%, 2 x 1+1 @ 95%rest 2-4 min
B. Clean Pulls; 3 x3 @ 100%, rest 90 sec
C. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec

Part II
Fran

Technique Athletes
A. Three Position Clean
1rep from high hang
1rep from mid-thigh
1rep from the floor
x 7 sets

B. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec

Part II
Fran

Maintenance Athletes

A. Split Jerk
5reps-4reps-3reps-2reps-1rep
*Focus: Full extension of the hips!!!! Jump!!!!
Retreat under the bar into a deep split
Don’t cut the split short and don’t be quick to recover
As you dip, keep elbows high (bar on the shelf)
Slow dip, but be aggressive going up!!!

B. Back Squats; 1 x 2 @ 80%, 1 x 1 @ 85%, 2 x 1 @ 90%, 1 x 1 @ 95%, rest 90-240 sec

Part II
Fran

Choose one of the following

GWOD
For Quality
L-Sit; 5 x max effort
Hollow Rock; 4 attempts that are focused on quality
GHD Sit Ups; 3 x 10

Endurance
8 Tabata Rowing Intervals @ 80-90% effort