A. Three sets, not for time, of:
Box Jumps x 10-12 reps
(if you cannot rebound from a
24/20″ box, choose a smaller box until you establish the rhythm)
Unbroken Pistols x 4-6 reps
each leg
Unbroken Toes to Bar x 10-12
reps
B. Back Squat
*Set 1 – 5 reps @ 70-75%....235
to 250
*Set 2 – 3 reps @ 80-85%....270
to 285
*Sets 3-5 – 1 rep @ 90-95%....300
to 320
Rest 2 minutes between sets.
C. Every minute, on the minute, for 20 minutes:
Hang Clean + Clean
Minutes:
1-2 @ 50% of 1-RM Clean…125
3-4 @ 60%....150
5-8 @ 70%....175
9-12 @ 75%....185
13-16 @ 80%....200
17-20 @ 85-90%....210 to 225
D. Three sets of:
Weighted Hip Extensions x 6-8
reps @ 4022
Rest 60 seconds
Strict Toes to Bar x 6-8 reps
@ 3010
Rest 60 seconds
A. 12/12/12 (20” inch to practice ‘bounding’)
4/4/6 (pistols really wobbly.
Lack of practice = lack of balance for me)
12/12/12 (felt good)
B. Back Squat
5x235, 275 x3, 1x305, 1x315,
1x325
C. 1-RM 250 Clean
1-2 @ 50% of 1-RM Clean…125
3-4 @ 60%....150
5-8 @ 70%....175
9-12 @ 75%....185
13-16 @ 80%....200
17-20 @ 85-90%....210 , 210
(PR),215 (PR), 215)
Hang power/power cleans
minutes 1-10. Hang Squat/squat clean
minutes 11-20
Finally feeling like I am
making some real progress on my hang cleans and snatches thanks to programming
and coaching received at the CF Invictus athlete’s camp. Thanks!!!
D. Weighted Hip Extensions:15x6, 10x6, 10x6
Strict Toes to Bar: 6, 6,
4/1/1 (Hard!)
