am:
Rack Seq x 1 only
Sit in the bottom of a front squat for 30 sec x 2 with empty bar in position - keep elbows up!
A. Segmented Clean Deadlift + Paused Power Clean: 5 x 1+1; rest 60 sec
notes-pauses as before on the Sg Cl Dl, then back to the floor and pull to a 2 sec pause at the knee again, then complete a PC from there, pulling into the hip. start at 65lbs, build as long as technique is sound (same as before)
75, 95, 95, 115, 115
B. Power Clean: 7 x 1; rest as needed - same technique as above, now try to take it to the full lift. Go light; add only if technique is sound.
135, 155, 155, 165, 165, 175, 175
C. OH Squat (from rack): 6 x 3,3,2,2,10,20 unbroken; rest 3 min
155, 165, 175, 180, 135, 95.
pm:
VO2 max test
Will email results.
No comments:
Post a Comment