AM:
Snatch: 70%/3 x 2, 80%/2 x 3, 90%/1 x 2
Clean and Jerk: 70%/3+1, 80%/3+1 x 2, 90%/2+1 x 2
Back Squat: 85%/3 X 5
100m row sprint x 3; 3 min rest
PM:
Row easy 1000m
Plyos:
A1: 5 x 5 explosive box jumps; 10 seconds
A2: 5 x 5 explosive clapping pushups; 10 seconds
A3: 5 x 5 explosive hanging knees to elbows; 30 seconds
4 rounds of:
10 HSPU
20 Pullups
30 unbroken KB Swings (53/35)
40 unbroken doubleunders
2 min rest
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2 comments:
Nathan, Im sorry can you please explain briefly the AM workout? Im not to sure how to read that. Thanks
Paul,
Sure.. The first number is percentage of your 1RM. The second number is the reps you do with that percentage. The 3rd is the number of sets.
So for the first set of snatch:
70% for 3 reps x 2 sets
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