Sunday 120624

Montclair & Morristown

Olympic:
1) 4 x 4 Tall split jerk, as heavy as possible, rest 60 seconds
2) 4 x 4 Split jerk @ 70% of 1RM jerk, rest 60 seconds

Rest at least 10 minutes

Conditioning A:
For total time (20 minute cap):
Row 2000 meters, then immediately to,
5 rounds:
30 hang power cleans @ 135#
20 C2B pull ups
10 hspu

Rest 2 to 3 hours

Conditioning B:
Each for time:
10 x 40 yard or meter run, w/ 20 yard or meter “fly-in”, rest as needed

Notes: Attempt to perform runs on either grass, field turf or on an all-weather track.

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One Response to Sunday 120624

  1. BT says:

    Tall jerks at 95 – 135#
    Didn’t do split jerks

    conditioning: 13:38

    didn’t do running

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