Monday, February 24, 2014

A. Clean and Jerk
Beginners: 5, 5, 5, 5 (Depending on skill level, from the hang, power and/or push press)

Intermediate: 3, 3, 3, 3 (please go up in weight with each set. Your first set should be approximately, 35-45 lbs under your max clean and jerk.

Advanced: Daily Max in 20 minutes plus 2 sets of doubles.  

Rest 2 minutes between sets.

B. AMRAP in 9 minutes:
power cleans x9  75/115 lbs
 Overhead Squats x 9 75/115 lbs

You may use only 1 barbell for this workout.

NOTES:
Beginners:
power cleans x 9
Overhead Squats x 9
Rest 60 sec
5 sets

IF your mobility does not allow you to do a weighted OHS, please do: Front Squats.


C. Mobility work for OHS:
weighted shoulder dislocates on stomach (as narrow as possible and as wide as necessary) x 10 reps x 3 sets
stationary cossack insertions x 10 reps x 3 sets