A.M. 30 minutes on Rower @ conversational pace
P.M.
A. Power Snatch + 3 Overhead Squats X 5: 3 min. rest b/t sets
B. 15 minutes of Full Clean work, build weight until form breaks down.
C. 15 minutes of jerk from rack work, build weight until form breaks down.
D. Split Squat 8,8,8; 3 min. rest. Tempo @ 30X1 (DB's or KB's)
E. External Shoulder Rotation: 10,10,10 @ 30X0 tempo.
A.M. 60 seconds for avg.watts 422
ReplyDelete6327m for 30 mins.
P.M.
ReplyDeleteA. 115#,120#,130#,140#,155#X2,145#
B. 205#
C. 180#, (200# failed)
D. 35#
E. 10# X 10 X 3