A. 2 cleans plus 1 jerk - Take your 1RM from Wednesday, September 24 and do the following for WORKING SETS - 85%, 85%, 90%, 90%
BEGINNERS: 3 HANG POWER CLEANS PLUS 3 JERKS X 5 SETS. GO UP IN WEIGHT WITH EACH SET.
B. Power Clean and Jerk x 10 85/125 lbs
Toes to Bar x 15
Ring Dips x 7/10
Run 400 meters
Rest 90 sec.
3 sets
MUST HAVE A CLEAN AND JERK OF 115/155 LBS TO DO PRESCRIBED.
THIS SHOULD BE DONE UNBROKEN (EXCEPT RING DIPS, WHICH MAY BE DONE IN 2-3 SETS).
NO RING DIPS? DO BAR DIPS.
NO BAR DIPS? 7 PUSH UPS
ONLY A FEW TOES TO BAR? REDUCE THE REPS.
NO TOES TO BAR? 5 ARCH SCAP PULLINGS OR KNEES TO CHEST.
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