19.1.8 – South Loop Strength & Conditioning
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19.1.8

FITNESS
A. Power clean and push jerk
4×3; Building; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. E3min for 5 sets:
9 hang power cleans
6 thrusters
Training notes:
•Choose a weight that is difficult but with which the complex remains unbroken
•Adjust weight throughout as necessary
Record top weight used and record split times in training notes.

PERFORMANCE
A. Squat clean and split jerk
3,2,3,2; Waveload; Rest 90-120s
Training notes:
•Reset each rep – not touch-and-go.
•Waveload means something like: 225 x3/245 x2/235 x3/255 x2
•Top double should be challenging but not necessarily maximal
Record weight lifted

B. E3min for 5 sets:
9 hang power cleans
6 thrusters
Training notes:
•Choose a weight that is difficult but with which the complex remains unbroken
•Adjust weight throughout as necessary
Record top weight used and record split times in training notes.

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