1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate
60 sec Lat/Tri Plank
60 sec Supine DB Flye stretch
10 reps Wall HS Stretch + 10 sec hold
A. Clean & Split Jerk: 10 x 1 rep, rest 2 min. Wave load. 185,190,195,205,210 195,205,215,225,235
B1. Front Squat: 4 x 3,3,3,6; rest 105 sec 220,245,265,225x6
B2. CG Bench Press: 4 x 3,3,3,6; rest 105 sec 220,245,265,225x6
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