Monday August 24th

Warm up:  600m run + BW drills including med ball cleans and PVC mobility

Strength:  Clean and jerk complex

-15 minutes to establish a 1R heavy of the following

  • 1 clean pull to below the knee (2 second pause)

  • 1 clean pull (from the floor, reach full triple extension)

  • 1 hang squat clean

  • 1 split jerk


Strength:  Hatch

-Week 5, Day 1

-Know your percents before you show up for class


Conditioning:  3x400m run

-Rest 2 minutes between each set


Post:  Foam roll

Nick ProhaskaComment