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WED...1.9.08...70 minutes
Warmup: with some overhead squats, power jump shrugs, power cleans from hip
Hip clean followed by OHP
135 x 1+5x5 (last set only 4 reps)
Power Clean Singles
205 x 1 x 9 (about 90 seconds between sets)
Weighted Dip
100 x 3 x 3 (perfect weight, but shitty station)
Weighted Pull-up
55 x 3 x 1 (too heavy, drop down to 10 or 25 and work my way up)
Cooldown: walk and PNF stretching with towel
I may put olympic lifts on hold and focus on OHP either (3x3 or 5x5)& Power Cleans (1x9 or 3x3) to increase strength and improve technique (especially the 2nd pull)
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Plan well, train hard, and have passion to reach your goals. Your training must suit your physical, psychological, and mental needs. It can’t be a cookie‐cutter program. Louie Simmons Optimal Training
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