CLEAN - Work to a single at 85% of your 1RM
Clean. Linear progression each week. Target 5kg increase each week if your single is above 125kg, else target 2.5kg increase.
110kg/242lb
POWER CLEAN CYCLING - 1 set of 5 touch and go reps at 55% of today's clean. Then max reps in 30 seconds in your final set with 5kg less than touch and go set.
Clean. Linear progression each week. Target 5kg increase each week if your single is above 125kg, else target 2.5kg increase.
110kg/242lb
POWER CLEAN CYCLING - 1 set of 5 touch and go reps at 55% of today's clean. Then max reps in 30 seconds in your final set with 5kg less than touch and go set.
60kg/132lb then 15 reps at 55kg/121lb
PUSH PRESS - 4 sets of 3 @ 60% of your 1RM Clean and Jerk. Level load across all sets, linear progression each week. Target 5kg increase each week if your working sets are above 100kg, else target 2.5kg increase
PUSH PRESS - 4 sets of 3 @ 60% of your 1RM Clean and Jerk. Level load across all sets, linear progression each week. Target 5kg increase each week if your working sets are above 100kg, else target 2.5kg increase
77kg/169lb from the ground
15 OTM
15 OTM
Min 1: 9 Strict HSPU
Min 2: 9 Strict Ring Dips
Min 3: 9 Push Ups
Dropped to 6 HSPU after first two rounds
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