Weightlifting:nA) Clean From Hip: 50/3, 60/3, 70/3, 75/3*2 setsnB) Hang Clean x 3 + Jerk x 1: work up to 80%-85% x 4 setsnC) Jerk Balance: 4 sets of 5 @ 60%-70%
Strength:nA) Clean Grip RDL into Shrug: 5 sets of 4 @ 100% of clean maxnB) Upright Row: 3 sets of 8nC) GHD Back Ext. Static Hold: 4×45 sec
Developing Power & Strength through the use of the Olympic Lifts.
