Friday, 29 July 2016
- 7 sets of 3 reps
- Increase the weight to peak on the 5th or 5th set, then decrease the sets on the remaining sets.
- After each set perform 5 Xiaopeng Dumbbell Forwards on each arm.
Each pair spends 2 minutes at each station completing as many reps as possible.
- Muscle-Ups (if you're scaling perform you pulling movement for the 1st minute and your pressing movment for the second minute)
- Double Kettlebell Clean & Jerk (2 x 24/16kg)
- Calorie Row
Olympic Lifting Programming
Clean & Jerk
- A. Build to a daily max in singles.
- B. Perform 4 additional doubles at 80% of A.
Hang Power Clean
- Perform 5 sets of 5 unbroken reps.