Monday, 15 April 2013

BEGINNER WEIGHTLIFTING
5 sets:  2 Hang Clean + 1 SplitJerk

The 1 Split Jerk is performed after the second Hang Clean only, with no rest.  Select a Hang Clean/Split Jerk weight that is challenging yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set.

INTERMEDIATE / ADVANCED WEIGHTLIFTING
15 minutes to establish a 1RM Clean & Jerk

CONDITIONING
21-15-9 For Time:
Overhead Squat, 95/65#

Pull Ups

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