1) 10X1 First Pull + Hang Clean + Jerk – heaviest possible, rest 60 sec.
Notes: This movement should be performed with a pull to the knees—a First Pull, a 3 second pause at the knees, then a Clean from the hang position (at the knees).
2a) 3X3 Push Press – heaviest possible (treat these like 3 separate attempts at a 3RM), rest 60 sec.
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO
2b) 3X5 Bent-Over Rows (supinated grip) – heavier than last week, rest 60 sec. DEMO VIDEO
Strength
1) HBBS (based off 130129): 2X5 @ 70% - rest 45 seconds, 2X3 @ 75% - rest 45 seconds, 3X1 @ 80% - rest 30 seconds.
Notes: Sets at each percentage should be performed without re-racking the barbell. Take 90 seconds rest between each percentage.
Conditioning
1) 3X200m Run - rest 1:1
2) 3X200m Run - rest 1:1.5
3) 3X200m Run - rest 1:2
'outlaw' doesn't make me sore M.Rod said.
ReplyDeleteC&J- 135, 145, 155, 160, 165, 170, 175, 185, 190 (crappy jrk form), 195 (failed jerk)
Push Press(3x3), Row (3x5): 145, 155, 165
HBBS: 2x5-210, 2x3-225, 3x1-240. Felt good
200M sprints
Rest 1:1 32, 37,43
Rest 1:1.5 38, 38,40
Rest 1:2 46, 38,37