Week 2 of new Sunday strong cycle!
Check up on your weights from last week and be ready to beat them!
POWER/SKILL:
2 Front Squats + 1 Push Jerk + 1 Split Jerk
* Try to beat the weight you did for 3 sets last week by 3-5%
We will do a new set every 3-4 minutes once we reach out working weights...
PULL POWER:
3 Snatch Pull Unders
* Work up to the weight you finished with last week for Set 1 and work up to between 90-95% by the final set...
4 rounds of 3 reps on this one...
ASSISTANCE WORK:
Band Good Mornings
3x15-20 reps with a Heavier Band than last week...
combo w/
Barbell Rockstars
3x10 reps (Don't start counting sets until it's heavy!)
POST ALL WEIGHTS TO COMMENTS
2 comments:
Hang Clean + Push Press... Slow work up
95,145,175... Sets of 2
195, 205, 215, 225, 235, 245, 255... Sets of 1
100m Tire Flip For Quality & Time...
- 55 Flips in 7:19
(3:12 for 50m)
Rehab work:
Straight leg hip extension on a bench (3x15-20 rep - 15-30# - Right leg only)
Band shoulder program
Rock stars (3x10 total ... 25-35# on end)
TABATA DUs - :20/:10 for 10 RDs
- 40 each round with no misses... PR by 5 reps
JVB
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