Warmup - With an unweighted BB, do 2 rounds of:
Behind the Neck Standing Shoulder Press - 5 reps
Back Squat - 5 reps
Push Press - 5 reps
Front Squat - 5 reps
Power Jerk - 5 reps
#1 BB Hang Clean + Front Squat + Jerk (Power or Split)
4 sets x (2+2+1) reps at 65% of Clean 1RM
One set is 2 hang cleans, then 2 front squats, then 1 jerk.
For the hang clean, bring the bar down to just above the knee.
#2 BB Back Squat
Shooting for a heavy, but not maximal, set of 4 reps.
There will be sets of 4 reps today, 4/9, and 4/15. Trying to go
heavier each time, with hopefully a PR set of 4 reps on the 15th.
So pick a goal weight for today, then after as many warmup
sets and reps as you like:
Set 1 - 4 reps at 90% of your goal weight for today
Set 2 - 4 reps at goal weight for today
Sets 3 and 4 - 4 reps back down at 90%
#3 BB Clean Grip Deadlift
Similar to back squats, there will also be sets of 4 reps on 4/9 and 4/15.
But there are no drop sets for the deadlifts.
Do as many warmup sets and reps as you like. Work up to a somewhat
heavy, but not maximal, set of 4 reps.
#4 This is 7 rounds of continuous work:
DB Row - 6 reps each side (same reps each round)
Hand Release Pushup 3-6-9-12-15-18-21 reps
Air Squat 3-6-9-12-15-18-21 reps
Round 1 is 6 reps of DB Row, then 3 Pushups, then 3 Air Squats.
Round 2 is 6 reps of DB Row, then 6 Pushups, then 6 Air Squats.
Round 3 is 6 reps of DB Row, then 9 Pushups, then 9 Air Squats, etc.
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