Workouts of the Day

9.13.21

A)
Clean & Jerk: 2-2-2-2-2-2-2

w/ 3 sec pause at the bottom of the Jerk

Use the heaviest weight for each set.

Rest as needed between sets

Recommended weight 70-85% or higher of 1RM

Modified

Power Clean & Push Press: 2-2-2-2-2-2-2

Use the heaviest weight for each set.

Rest as needed between sets

Recommended weight 70-85% or higher of 1RM

B)

Accessory Work:

1) Clean Pulls: 5-5-5-5

3-4x 2-5 reps

Use the heaviest weight for each set.

Rest as needed between sets.

Recommended weight 80-110% or 1RM Clean.

C)

Optional After Class Accessory Work:

1) Shoulder Press: 12-12-12

3x 8-12 reps

Use the heaviest weight possible for each set.

Rest as needed between sets.