Warmup sets
10 x 20kg
5 x 60kg
5 x 70kg
3 x 80kg
Work sets
5 x 100kg
3 x 115kg
1 x 127.5kg
Clean and Jerk
60-65-70-70
Conditioning
15 AMRAP
7 power clean@60kg
30 oh lunge@20kg
15 thruster@10kg
3 rounds with 1 min 30 remaining. Pulled the pin at this point. Enough work for one day.
Warm up
Dynamic upper body + light front squats
Press
5x 30kg
5x 35kg
3x 42.5kg
Work Sets
3x 47.5kg
3x 55kg
3x 62.5kg
Conditioning
3 Rounds
7 hang squat cleans 50kg
21 burpees
35 double unders
Time: 9.01
Comments:
Just about need a re set on the press because i have not been really consistent but the plan with this cycle is to repeat it and aim to add just a sigle rep onto the final set each week. If i can do this i will then go a third time with two extra reps before resetting in prep for the offseason.
Warm up
Foam roll + dynamic upper body
Squat
10x20kg
5x 60kg
5x 70kg
3x 80kg
Work Sets
3x 95kg
3x 107.5 kg
3x 120kg
Conditioning
30 DB snatch (15 each arm) @ 17.5kg
30 burpees
30 DB snatches
Time: 5.54
