Session 3
Session Notes:
Today, big lifts on the split jerk. Focus on maintaining consistency and no missed lifts at this percentage. Followed up with a heavy triple front squat, making sure to keep your core and trunk tight. Drive strongly out of the bottom position!
1
Hang Clean Below Knee
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
2
Clean High Pull From Hang
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
3
Split Jerks
Warm ups : 50%< 2-3 sets
Rest : 90-120s
- 60 %x 3 reps
- 70 %x 3 reps
- 80 %x 2 reps
- 90 %x 1 reps
- 90 %x 1 reps
- 90 %x 1 reps
4
Front Squat
Warm ups : 50%< 2-3 sets
Rest : 120-360s
- 60 %x 3 reps
- 70 %x 3 reps
- 80 %x 3 reps
- 90 %x 3 reps
- 100 %x 3 reps