Friday, June 7, 2013

Warm up:
Please include:
wrist prep
role and shublule
A1.  weighted shoulder opener x 10 reps plus 30 sec hold x 2 sets
A2. straddle ups x 10 reps x 2 sets
A3. hip opener (make sure you have a target for your forearms ) x 10 reps x 2 sets

A. Clean and Jerk -
Advanced: Every 60 sec, do 1 power clean and jerk x 10 sets.  Press outs are a fail. Working sets should be at approx. 70-75% of your max. Stay at the same weight.

Intermediate: Every 60 sec, do 3 power clean and jerk x 5 sets. Press outs are a fail. Working sets should be at approx. 75-80% of your max. You may go up in weight.

Beginner: Every 2 minutes, do 5 power clean and jerks. Go up in weight with each set.

B.  For Time:
     thrusters x 15 85/135 lbs
    200 meter run
     thrusters x 10
    200 meter run
    thrusters x 5
    200 meter run