*DO NOT go out of order on this piece. The Clean & Jerks are purposely placed before the Back Squat testing in order to prime the CNS.
5X3 Clean (full squat) & Jerk @ 70-80% – rest 90 sec.
Notes: Begin at 70% and increase to 80% throughout sets if technique is perfect. DO NOT go past 80% and do not add to 70% if technique is not perfect. These should not be touch and go. Reset before each rep.
Establish a 1RM Back Squat.
Notes: Take no longer than 30 minutes.
BB Gymnastics II
1a) 4X4 Clean Pulls – moderately heavy, rest 60 sec. 1b) 4X2 Front Squats – moderately heavy, rest 60 sec.
Notes: Feel out weights for each exercise that are challenging but not max efforts. Straps should be used for Clean Pulls.
Muscle-Ups Thrusters 165/110#
Midline (time permitting)
1a) 3X15 Reverse Hypers – medium/heavy, rest 45 sec. 1b) 3X10 STRICT T2B – rest 45 sec.