21st - 27th December 2020

 

Session 1

Clean + Paused jerk in dip 

3 @ 45% x2

3 @ 55%

3 @ 65%

2 @ 75%

1 @ 80% x5

Tight core on the dip and pause, make sure to drive up with legs through to traps.

Do not let those elbows drop!

Clean pulls 

5 @ 90% x 4

RLE Stiff legged deadlift

8 E/L x 4

Build weight if possible – keep form tight.

Make sure hips are stabilized.

Accessory work

If time allows:

Empty barbell:

Max strict press

Straight into:

Max push press

Straight into:

Max push / power jerk

 

Session 2 

Power Clean + Clean + Clean

1 @ 35% x2

1 @ 45% 

1 @ 55%

1 @ 65%

1 @ 75%

1 @ 82%

1 @ 85% x2

The last 2 / 3 might be a little challenging for those who have not trained over lockdown.
So scale down if need be.

Press in split (on box)

10 x 4

@ AHAFA

W/ Jerk leg.

Superset:

8 x Box jumps

1 x Broad jump

20/24 

X4

Manage social distancing. 

I.e one area to go whilst another rests.

Accessory work

If time allows:

10 Push ups

20 Prisoner sit up (w/weight if possible)

30 Weighted russian twists

x4

 

Session 3

Jerk dip & drive + Jerk

3 @ 35%

3 @ 45% 

2 @ 55%

2 @ 65%

1 @ 75%

1 @ 80%

1 @ 83% x3

Overhead split squat

5 x 5

Work to mod weight.

Wide grip on the bar, set up in your split position and squat  which in theory is actually a lunge)

Make sure the knee is just off the floor.

Paused Front squat 

3 sec

5 @ 60% x4

Work up in 5s to build up.

Abs

If time allows:

100 sit ups

Every time you break 5 squat jumps.