1) Technique Primer: Slow-Pull Clean (5 sec to
mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) - 4 x
(1+1+1)
Clean High-Pull + Hang Clean (below knee) + Clean -
70% x (1+1+1) x 6
Clean Pull (controlled eccentric in proper position) -
85%x4x4
Halting Clean Deadlift (knee) (controlled eccentric in
proper position) - 80%x3x4
|
Clean High-Pull + Hang Clean
(below knee) + Clean - 1+1+1
|
|
|
80
|
70%
|
70%
|
70%
|
70%
|
70%
|
70%
|
|
|
|
|
56
|
56
|
56
|
56
|
56
|
56
|
|
|
|
|
|
|
3
|
3
|
3
|
3
|
3
|
3
|
|
Clean Pull (2 sec eccentric)
|
|
|
80
|
85%
|
85%
|
85%
|
85%
|
|
|
|
|
|
|
68
|
68
|
68
|
68
|
|
|
|
|
|
|
|
|
4
|
4
|
4
|
4
|
|
|
|
Halting Clean Deadlift
(knee)(2 sec eccentric)
|
|
|
80
|
80%
|
80%
|
80%
|
80%
|
|
|
|
|
|
|
64
|
64
|
64
|
64
|
|
|
|
|
|
|
|
|
3
|
3
|
3
|
3
|
|
|
2) Front Squat: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps
(Last set is a for max reps).
|
Front Squat
|
|
|
94
|
65%
|
65%
|
65%
|
75%
|
85%
|
|
|
|
|
|
61
|
61
|
61
|
71
|
80
|
|
|
|
|
|
|
|
5
|
5
|
5
|
5
|
5
|
|
Work Capacity:16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 chest-to-bar pull-ups
Men use 65 lb.
Women use 45 lb.
No hay comentarios:
Publicar un comentario