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: 12 x 1 rep, rest 2 min. Wave load.
195,200,205,210,215,220
205,215,225,235,245(fail on jerk),255failB1. Front Squat: 5 x 3,3,2,2,6; rest 105 sec
225,245,265,275,245x6
B2. CG Bench Press: 5 x 3,3,2,2,6; rest 105 sec
225,245,255,275,235x6
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