Thursday

 

9:30am

 

Coaches Warm Up

 

Strength

5 RM Bench press

then…

max set @60 of 5 RM found

 

 

Conditioning

30 toes to bar

25 OHS 135/95

20 toes to bar

15 OHS 185/125

10 toes to bar

5 OHS 225/155

 

Extra Credit

3x8-12 weighted ring dip

 

1x50 ring rows

**if you do 10 in a row make it more challenging

 

Strength Accessory

1x100 banded pull aparts

 

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4:00pm - Open Gym

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5:15pm - Stretch for Strength

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6:30pm - Weightlifting

1.  Clean & Jerk

60%/2

65%/2

(70%/2)3

 

2. Clean Pull

(80%/3)4

 

  1. Barbell Good Morning

5x5