Session 3
Session Notes:
Going to have to work hard on the front squats for the 5s. Keeping the position is key, not losing tension in the back, and driving strongly from the bottom.
1
Front Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 5 reps
- 70 %x 5 reps
- 70 %x 5 reps
- 70 %x 5 reps
- 70 %x 5 reps
- 70 %x 5 reps
2
Clean
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 65 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
3
Clean High Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 90 %x 3 reps
- 100 %x 3 reps
- 100 %x 3 reps
- 100 %x 3 reps
4
Power Jerk
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 65 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
- 70 %x 3 reps
