Thursday, September 17th, 2015



1.  3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from  hang.  just like monday with the snatch.     :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2   2 waves!!

2. front squat+jerk: 2+1 x 5 sets.  you select the weight.  go on feel but a 7-8 out of 10 on the perceived exertion scale.

3. clean deadlifts: 85%x3, 90%x3, 95%x3.  you can use straps.

4. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.