151113 – Cardio

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Outlaw

BBG

1) Snatch 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%.  If you don’t T&G, dump and reset quickly.

2) Squat jerk from rack 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%.  Get your “Kendrick Farris” on!!!  Several of us will struggle with these %’s, so let’s start with a light and doable weight and add each set.  This is a great drill and position perfecter.  My jerk has felt much faster and stronger since I went to a wider grip… ie. regripping once I stand out of my clean.  Play with your grip-width today.

Strength

3) Haulting clean pulls(3 sec hold at knee) 1×5@60%, 1×5@70%, 1×5@75%, 1×5@80%, 1×5@85%.  Push your knees back… hamstrings tight.

4) Back squat 1×5@50%, 1×5@60%, 1×5@65%, 1×5@70%, 1×5@75%

CC Lic

Conditioning

On your own

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