Tuesday June 23

Tuesday 6/23/15

Tuesday 6/23/15

1) Squat Strong Week 5 Day 1

8@40% 75
6@50% 95
4@60% 110
3@70% 130
6@75% 140
1@95% 175
6@78% 145
1@98% 180
6@80% 150
1@102% 190f

2) 3 working sets of 2 reps of 3 Position Clean + Jerk:

2 x 2 @ 60% 105
2 x 2 @ 65% 115
2 x 2 @ 70% 125

One rep consists of the complex:

1 clean from power position

1 clean from just below knee

1 clean from floor

1 jerk 

Two reps means you go through the complex above two times consecutively, without rest.  Two sets means you complete two reps at each percentage of your 1RM clean & jerk.  Focus on movement quality.  Be sure to warm up and practice the complex at light load before completing the percentage work. 
 

3) CFV Gym Training (benchmark)
"Elizabeth"
21-15-9
squat clean 95
ring dip
9:13

*being a baby

4)Mu prog #2

5)ring row with tempo lower down
5 sets of 7

6)7x5 strict HSPU rest 40s
last 2 sets: 4-1, 2-2-1