warm up. 5 sets
10 hip extensions
10 GHD sit up
warm up – 40% x 5, 50% x 5, 60% x 3
working – 75% x 5, 85% x 3, 95% x 1+
1b. BB Lunge – 20 x 3 @ 70/47.5kg
2a. 3 rounds:
3 x 3-position clean @ heavy (hang, knee, floor)
- The idea of (2a) is to teach cleaning heavy under fatigue. Therefore, 85 to 95% effort on the 400 then try and clean as fluently as possible.
- The weight of the clean should be light enough to be able to do the 3 sequence unbroken, but heavy enough that you need to dump it following the ‘floor’ position.
- Just remember the timetable is as below guy’s. Sorry for the confusion. It is the old one on the site. Will look to change that ASAP.