A ) Clean & Jerk: 5 x 3 reps at 80% of CJ 1RM, Rest 90sec
B ) Clean Grip One Piece Pick Up Drill (3120): 3 x 3 at 110% of C & J 1RM, Rest 90sec
*tempo on OPPUD should be three seconds to knee, hold 1 sec
at knee, 2 seconds back to floor, keeping tension on the bar the entire time,
back remains at 45degree angle, reduce weight if you cannot keep the technique.
C1) Strict Pull Ups: 3 x max reps -1, no rest
C2) Hollow Rock Hold: 3 x 30sec, Rest 1 min
*Post results to
comments.
A and B) 85#
ReplyDeleteC1) 9, 8, 8
A) 105
ReplyDeleteB) 135
C1) 4-4-4
A) 125#
ReplyDeleteB) 170#
C1) 11-7-5
A) 155#, not 80% and not pretty
ReplyDeleteB) 225#
C1) 8-6-4
A) 165#
ReplyDeleteB) 225#
C1) 11-6-5
I forgot to comment that I did ring rows, not strict pull ups.
ReplyDelete