Please include pistol practice in warm up. 10 reps x 3 sets supersetted with 20 sec chest to wall and shins down the wall shoulder openers
A. Every 90 seconds, perform 1 power clean and 4 power jerks @ 70-75% of your 1RM clean and jerk. Very advanced folks might be closer to 65-68%. x 5 sets (stay at same weight).
If you are very new to the movements, do the following:
1 power clean plus 5 push press or push jerk (ask your coach which is more appropriate for you). You will go up in weight with each set.
C. Shuttle sprint 30 meters
push ups x 10/15
Rest 60 sec.
5 sets
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