Warm up:
10-15 minutes of stretching, mobility work and foam rolling
Strength
5 sets of 5 push press at 70% 1RM
5 sets of 5 back squats at around 60% 1RM (concentrate on form)
5 sets of 3 position clean at around 60% 1RM (concentrate on form)
5 sets of 3 clean high pulls, go heaviest possible for each set. This is designed to build strength so it is ok to go a little heavier.
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