Tuesday, August 5, 2014

Clean Drills (Barbell only) 5X each
-Clean Pull past knees
-Clean Pull
-Power Clean Above Knee
-Power Clean + FS
-Squat Clean + Jerk

A. Power Cleans + Push Jerk 

70%x3 125#

80%x3  145#

90%(4x1) 160#

B. Clean Pulls  

95%(2x3)  170#

105%(2x2) 190#

C. 4 Sets @ 100%
    3 HPC 145#/125#

    5 C2B Pull-ups

    :20 Air Dyne (Max Cals)
    Rest actively 1:30
    +
    4 Sets 
    5 KB Swing (Russian 70lb)

    5 Butterfly Pull-ups
    :20 Air Dyne (max cals)
    Rest actively 1:30

D. Shoulder Stability Work (Come See me) 3x10

    - Scap Squeezes w/5 second hold

    - Chest Supported Y's (2.5/5lb plate)

E1. Med ball Twist to Partner 3x10 each side

E2. Med Ball Throw Sit ups to partner 10