20/05/2016

Strength

1) Clean: 5 x  3-position clean = 1 power clean + 1 hang clean + 1 clean.

2) Pull Ups 5 x Max Reps

2) Front squat: Warm up, then:  -75%x 5 reps, 85%x 3 reps, 95%x 1+ reps

	Clean			Front Squat
	kg	R	A	kg	R	A
Date	17/05/2016			20/05/2016
45%	39,0	5		52,5	5
55%	46,0	5		60,0	5
65%	54,0	5		67,5	5
75%	61,0	5		77,5	5
85%	68,0	3		85,0	3
95%	76,0	1+		92,5	1+

Work Capacity: “Big clean complex”: Complete 6 series of the following complex:

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

-High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

50-52.5-55-57.5-60-62.5

*Una serie consiste en realizer las 12 repeticiones, intentar no soltar la barra durante la serie,  si fuese necesario, coger la barra de Nuevo tan rapido como puedas, descansa lo que necesites entre las series.

*Courtesy “Competitorstraining.com”