Monthly Archives: December 2015

monday 12.14.15

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1. coaches choice

2. FRONT SQUAT: 5×2

Start at 80% of 1RM Front Squat. Keep the weight constant across all sets (we will be increasing ea week)

3. 12 OTM

12 wallball+ 20 double unders

or

12 OTM

15 wb (odd)

30 DU (even)

If you don’t complete skip next minute

LAB:

1) CLEAN & JERK:

5 singles at 85% of 1RM C&J.

Must make 4/5 attempts successfully to increase the weight next week.

Target 5kg increase / week if work sets are above 120kg.

Target 2.5kg increase / week if work sets are below 120kg.

2)FRONT SQUAT

5×2

Start at 80% of 1RM Front Squat. Keep the weight constant across all sets.

Target 5kg increase / week if work sets are above 150kg.

Target 2.5kg increase / week if work sets are below 150kg.

3) STIFF LEG DEADLIFT

TIPS:

https://youtu.be/yOP3Ptp_wm0

Points Of Performance

Clean Grip

Maintain same slight knee bend throughout the entire movement

Push the Hips Back

Keep Straight Lumbar Curve

Feel the Stretch in your Hamstrings

Raise Quickly, Bringing your Hips to the Bar

_________________

Start at 60% of your 1RM Deadlift. Keep the weight constant across all sets.

Target 5kg increase / week if work sets are above 100kg.

Target 2.5kg increase / week if work sets are below 100kg.