Tuesday, July 22, 2014

Clean Drills (Barbell only) 5X each

-Clean Pull past knees

-Clean Pull

-Power Clean Above Knee

-Power Clean + FS

-Squat Clean + Jerk

A. Push Jerks 

70%x3  120#

80%x3  140#

85%(3x2) 150#

B. Clean Pulls 

90%x3   160#

95%(2x3)  170#

100%x2 180#

C. 3x5 Strict Pull-ups + 2.5-5lb did 2.5# cuz sore elbows

D. 4 Sets @ 100%

    4 Dumbbell Snatches (alternate hands) 35#

    :20 Air Dyne (Max Cals)

    Rest actively 2:30

    +

    4 Sets 

    4 KBS (Russian 70lb) first time doing a 70# KB... Not as hard as I predicted :)

    :20 Max Burpees

    Rest 2:30