Friday, December 21st, 2012

Friday, December 21st, 2012

Jerk Intense + Clean Battery + Deadlift/Handstand Push Up Moderate
A. Split Jerk, 2 reps every 60 seconds x 10 minutes, choose a weight that is heavier than 70% of your best, but lower than last weeks attempt by 10 lbs.
B. Every two minutes, for a total of 20 minutes:
Clean x 2 reps
(try to perform both reps within the first 30 seconds of the work period)
* Sets 1-2 – 70-75%
* Sets 3-4 – 75-80%
* Sets 5-6 – 80-85%
* Sets 7-8 – 85-90%
* Sets 9-10 – 90-95%
C1 Conventional Deadlift @ 30×0, 4-4-3-3-2-2 x 3 sets, up in weight each set, rest 1 minute.
C2. Handstand Push Up Cluster, 3.3.3.3.3 x 3 sets, rest 1:30 between sets.