Wednesday 7.27.16
A1)
Clean Grip Muscle High Pull
3 x 9-12 @ 31X2, rest 60s
A2)
Dumbell Pull Over
3 x 9-12 @ 3201, rest 60s
B1)
Close Grip Bench Press
3 x 4-8 @ 31X1, rest 30s
B2)
Front Rack Step Up
3x 12-16, rest 30s controlled pace
B3)
Bodyweight V-up
3x 30s, @ 20X1 – rest 30s
C)
Clean Lift offs
Every 2 minutes for 12 minutes
Clean Lift Off x 3 @ 31×2
D)
Clean Off Blocks
Every 2 minutes for 12 minutes
1.1.1 Clean off Blocks – 3 second pause in the bottom of the clean – rest 10s between cleans
2016 07 27