All Weightlifting day Today
Grab a bar for your warm up-
0-2 Minutes- 10 clean grip high pulls from the power position
2-4 Minutes 8 power position power cleans
4-6 Minutes 8 Hang position power cleans
6-7 minutes 8 hang position squat cleans
7-8 Minutes 8 Sqaut cleans from the shin.
8-9 minutes- 10 split jerks
For the rest of class work through the following
Clean And Jerk (Weights are 75-80 percent of your one rep max, work your way up
3+3, 2+2, 2+1, 2+1, 2+1, 2+1.
Feeling scared and confused by the numbers above. Dont call 1-800 Ask Gary, Just read below or ask a coach to help
3+3 means 3 cleans plus 3 jerks, so just do 3 clean and jerks
2+1 means do 2 cleans plus 1 Jerk.. so just do a clean, another clean, then a jerk. Easy right?
Next Move onto 3 sets of Romanian Deadlifts at 100 percent of your clean and jerk max
Next move onto Push jerks from the Rack
5 sets of 3 at 80 percent of your clean and jerk max
Finish the day with 100 sit ups