Day: February 7, 2017

Weightlifting W4D1

Power clean (Good mechanics, no starfish, same as squat clean but catch above parallel)
1-1-1-1-1

Clean
2-2-2-2-2
+1 jerk

Note: Perform 2 cleans then 1 jerk. Not touch and go

Clean pulls @100 of 1rm clean and jerk (Fixed weight)
3-3-3-3-3

Back squat (Build to max)
5-5-5-5-5

Acc. work

3×10
Weighted barbell good mornings (Fixed weight)

Thursday- Snatch and front squats
Saturday- Overhead squats, presses and deadlifts

METCON

5 rounds for time:
1min Max calorie row
Turkish get-ups 53/35

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round