Tuesday April 2nd, 2019

Jerk:

Establish a 3RM Jerk
From the Blocks.

3 x 3, 85%
Rest as needed
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Pull:

DEADLIFT:
TOP SET: 1 x 3, 80%
WORKING: 6 x 2, 85%
Rest as needed.
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Clean Dynamic:

Complete 1 x Max Unbroken Toes to Bar and move directly into:
Every 45sec x 8
1 squat clean + 1 hang clean + 1 jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Toes to bar and move directly into:
Every 45sec x 8
1 Squat clean + 1 Jerk

Rest 2:30 to build load.

Complete 1 x 50% of above max Toes to bar and move directly into:
Every 45sec x 8
1 Squat Clean
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Sport:

AMRAP 8
16 Toes to Bar
16 Alternating Arm, DB Hang Clean and Jerk
DB - 22.5/15kg

3:00 Recovery

AMRAP 7
14 Burpee Box Overs
14 Hang DB Squat Cleans, 2 x 22,5/15kg

3:00 Recovery

AMRAP 6
12 Ring Dips
25ft Front Racked walking Lunges, 90/62kg
bar must be taken from the floor

The goal is to develop your Power Endurance Ranges in the sport of Fitness. Each Workout should be treat as a competitive workout (RPE 7-8).
Each block simulates a level of training OPEN / SANCTIONALS / GAMES with Difficulty raising each time.

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