Session 3
Session Notes:
Pause front squats are essential to keep the core tight and prevent the chest from collapsing at the bottom.
1
Pause Front Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 2 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
2
Clean
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps
3
Clean High Pull
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 100 %x 3 reps
- 105 %x 3 reps
- 110 %x 3 reps
- 110 %x 3 reps
4
Power Jerk
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 80 %x 2 reps
- 80 %x 2 reps
- 80 %x 2 reps