BLACKBOARD – 31 July 2014
Workload: A1. Perform the following wave cycle: 2 Clean & Jerks (73%) 1 Cleans + 1 Front Squat+ 1 Jerk (78%) 1 Clean & Jerk (83%) 2 Clean & Jerks (78%) 1 Cleans + 1 Front Squat+ 1 Jerk (83%) 1 Clean & Jerk (88%) Then: Sprint Work: B1. 400m Jog (50% Intensity) B2. … Continue reading
BLACKBOARD – 30 July 2014
Workload: A1. Bench Press: 3 Sets of 8 *Look to add Approx 5% from last week’s 3×10. Then: B1. 4 rounds of: 1 Minute Row (70% effort) 10 Weighted Back Curls 30s Bar Hang (Shift weight from arm to arm) 15s Cossack Squat Hold (Each side) C1. Mobility! Notes: B1 is done to recover and make … Continue reading
BLACKBOARD – 29 July 1014
Workload: A1. Perform the following wave cycle: 3 Snatches (75% 1 rep max) 2 Snatches (78%) 1 Snatch (82%) 3 Snatches (78% 1 rep max) 2 Snatches (82%) 1 Snatch (85%) 3 Snatches (82% 1 rep max) 2 Snatches (85%) 1 Snatch (88%) 3 Snatches (85%) Then: B1. 800m Jog (65% effort) Then: B1. Every … Continue reading