Thursday
Warm up: Row 250m easy, then 250m fast w/o straps 15 wall squats Mobility Strength/Skill: Back Squat 10 min EMOM: 3 reps @ 60-70% of 1RM WOD: Choice: Run or Row 5k (allow 30 mins) OR Power Clean & Jerk ladder Try to build to a 1 rep max: 3-3-2-1-1-1-1-1 Warm up: 50% x 3 cleans + 1 jerk 60%x 3 cleans + 1 jerk 75% x 2 cleans + 1 Jerk Then Build to Heavy Single: 80%x 1 clean and jerk 85%x 1 clean and jerk 90%x 1 clean and jerk Then 2-3 attemps at a 1 rep max If you do not know your max, start off very light and work on technique. Build to a heavy single. The above guide should give you a great opportunity to make a successful lift. DO NOT START TOO HEAVY AND DO NOT MAKE MORE THAN 3 ATTEMPTS AT A 1RM. Comments are closed.
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