Call Us: (507) 206.4611

Week 9 – Session 3 – Saturday 9am

30
Aug

Week 9 – Session 3 – Saturday 9am

A.) Power Jerks – 5×2 (push the weight)

B.) Snatch – work up to an 80% single – Continue until you miss

Clean and Jerk – Work up to an 80% single – Continue until you miss

Not necessarily a Max day but a good day to take up the weights into the 90-95% range

C.) Back Squats – Work up to a heavy Triple – No misses, should take 6-7 sets

If you’ve squatted more than 3 times

Clean grip Dead lifts – 4×3 @ your 1rep max clean

Mobility – 10 minutes Minimum

Hollow Rocks – 100

 

Answer to Thursdays Question of the day – Nicu Vlad of Romania