10-sets...(every 1:15)
1-power clean + 1 squat clean + 1 thruster
Conditioning:
30-21-12 reps...
Push press (men 95 lbs, women 65 lbs)
Wall ball
SDHP (men 70 lbs, women 55 lbs)
Box jumps
Cal row (women 24-17-9 calories)
This program is designed for athletes that have already made it through an introductory program and are ready for the next level.
Push yourself, but never get outside yourself. Be consistent. Make sure that you're trying to attain the posted weights, but understand that these are goals. If you're not able to complete the exercise safely, DECREASE the load. Stay safe. Please post any questions or comments. From here, it's possible.
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