Strength 17-01-2019
1) Power Clean + Jerk: 6 x 1.1 (10s) @70-75% of Monday, every 60s.
– Option: Work on technique with a light load for all sets.
2) Back Squat: 3 x 6 @75% of Monday for ALL sets. Rest 2:00
– Option: 3 x 8 @light weight.
Conditioning 17-01-2019
4 Rounds of:
25 Band Resisted KB Swing
15 OH KB Hollow Rocks (or Hollow Rocks)
10 Barbell Rows
- 15:00 Cap on all of this work.
- Nothing for time or score today.
Extra Credit 17-01-2019
Straight Leg Raises: 3 x 6-10. Rest 60s.
Open Gym
Make a note of your achievements in 'Open Gym'