Wednesday
1.16.19
Strength/Power
Power position clean + pause jerk
2 reps every 2 minutes for 14 minutes
If proficient with technique aim to start around 70% of 1RM and build up across sets. Otherwise, work to maintain perfect technique and develop the lift. For pause jerk pause in the dip and in the split position.
Conditioning
Partner Workout: 15 Minute AMRAP:
40 Push-Ups (Broken between partners)
200M Run
40 Pull-Ups
200M Run 4
0 Front Squats
200M Run
Partners must run together. rep work does not have to split evenly
Level 3- 135/95
Level 2- 105/75
Level 1- A weight that allows for at least sets of 5-10 on the overhead squat.