- Foam Roll
- Burgener Warm Up
- Skill Transfer Drills
3 reps x 4 sets (70% of Clean 1RM)
- Power Clean
- Hang Clean
- Push Jerk
- Jerk Dip Squats (90% of Jerk), 3 reps x 4 sets
- Muscle Snatch, 1 RM
- Muscle Snatch, (60% of 1RM), 3 reps x 4 sets
- KB Swings, 35-30-25 reps
- Sprints, 400m-200m-100m
7 comments:
Davis B.
Power Clean - 160
Hang Clean - 160
Push Jerk - 160
Jerk Dip Squats - 225
Muscle Snatch (1RM) - 135
Muscle Snatch (60%) - 85
Work Capacity (55#) - 9:48
Curt N.
Power Clean - 125
Hang Clean - 125
Push Jerk - 125
Jerk Dip Squats - 205
Muscle Snatch (1RM) - 155
Muscle Snatch (60%) - 75
Work Capacity (55#) - DNC
Colin CS.
Power Clean - 90
Hang Clean - 90
Push Jerk - 90
Jerk Dip Squats - 105
Muscle Snatch (60%) - 85
Work Capacity (35#) - 12:52
Cody M.
Clean 1RM - 125
Work Capacity (25#) - 13:16
Justin M.
Power Clean - 160
Hang Clean - 160
Push Jerk - 160
Jerk Dip Squats - 185
Muscle Snatch (1RM) - 125
Muscle Snatch (60%) - 75
Work Capacity (55#) - 8:14
Rob B.
Power Clean - 70
Hang Clean - 70
Push Jerk - 70
Jerk Dip Squats - 95
Muscle Snatch (1RM) - 75
Muscle Snatch (60%) - 45
Work Capacity (35#) - 12:59
Luke N.
Power Clean 1RM - 185
Power Clean - 135
Hang Clean - 135
Push Jerk - 135
Jerk Dip Squats - 185
Work Capacity (55#) - 9:39
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