WARMUP/MOBILITY
Dynamic stretch
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Narrow grip OHS complex
C&J warmup
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Narrow grip OHS complex
C&J warmup
Clean & Jerk
15 mins to build to a heavy single for the day
E2MOM x 6 sets:
Sets 1&2: 1 rep @ 90% of A
Sets 3&4: 2 reps @ 80% of A
Sets 5&6: 3 reps @ 70% of A
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3 sec pause in the landing position of EVERY jerk.
The doubles and triples should be performed as touch & go cleans first, then jerks after last clean
Sets 1&2: 1 rep @ 90% of A
Sets 3&4: 2 reps @ 80% of A
Sets 5&6: 3 reps @ 70% of A
—
3 sec pause in the landing position of EVERY jerk.
The doubles and triples should be performed as touch & go cleans first, then jerks after last clean
Deadlift x 10
Behind The Neck Press x 10
Alt. E2MOM x 3 sets each:
1) 10 Deadlifts – stay smooth and UB, shouldn’t be a grind
2) 10 Behind the neck press – stay smooth and UB, shouldn’t be a grind
1) 10 Deadlifts – stay smooth and UB, shouldn’t be a grind
2) 10 Behind the neck press – stay smooth and UB, shouldn’t be a grind
3 sets:
10-12 DB roll-back tricep extensions
20-30 BB good mornings
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Crossover iron scap after 3 sets
10-12 DB roll-back tricep extensions
20-30 BB good mornings
—
Crossover iron scap after 3 sets
