Conditioning
20 unbroken db thrusters (50)
20 unbroken open standard hspu
rest 2 minutes
x3 sets
Movement
4 sets -- 20-second arch hold + 20-second hollow hold
3 sets -- 5 TNG squat clean (135) + max rep ring muscle ups (rest 1:1)
Weightlifting
Jerk Balance (4x4) 55-70%
Clean/Jerk (4x 1.1.1) @ 75-80% (rest 10 seconds between reps, 2 minutes between sets)
Clean pull w/ pause @ knee (3x2) @ 100% of CJ
No comments:
Post a Comment