FULL Clean & Push OR Split Jerk
4 Sets of 1 Reps @ 93-95% 1RM OR 5-10# Up
(3:00 Clock)
Front Squat - ONE REP MAX TEST!!
(Build Off OF The Weight You Finish At On Your Heaviest Clean Set... 3-5 More Sets of Just 1... 3-4 Minute Clock)
Weakness Work - 10 Rounds on a 1:00 Clock
(Use what you worked on during Wk 2 last time and add more volume on again... 3-5 Reps Total Added)
9 comments:
250 c&j
320 fs
4 pistols each leg on the min 10 min
0 C&J - did mobility work on my shoulders, my front rack is no bueno
195 1RM FS
215 clean & jerk
335 front squat
50 ctb
Brendan
123# C&J
155# front squat
40 kipping pull ups (skinny purple band)
225 C and J
325 Front Squat 1 rep max
133# squat clean, 130# C&J
170# FS
118 clean and jerk
123 clean
135 front squat
29 pull ups (purple band)
135# c&j
150# front squat
56 chet to bar pull-ups
Squat clean & jerk: 103#
Front squat: 143#
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