Thursday 09.10.2015

A) 3 FS immediately into 6 BS @94% of Tuesday’s weight x 5 sets

B) CleanJerk: Clean directly into split jerk no pause: 50/3, 55/3, 60/2, 65/2, 70/1

C) Blocks @ knee: Clean + FS + Jerk Dip: 60/3+3+1, 70/3+3+1, 75/2+2+1, 80/2+2+1, 85/2+2+1, 90/1+2+1

D1) Jerk Rack Hold: 120/10 sec hold x 3 sets, 60 sec rest, superset with D2

D2) GHD Holds, Face Up: 30-45 sec x 3 sets, 60 sec rest, superset with D1

 

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