Thursday 121018

Olympic
5 x 1 clean and jerk > 80% of heaviest clean and jerk from last week, rest 90-120 seconds

Strength
1) bench press, 2 x 5(-2), 2 x 3(-2), 2 x 1(-1), heavy as possible, rest 2-3 minutes

Note: The bench press should be as heavy as possible on each set, however you should feel like you have the number of reps denoted in the parentheses (-X) left in reserve. For example, on the first set of bench press you will perform 5 reps, however you should feel like you can perform at least 2 more reps (-2).

2) back squat (LB): 2 x 2 @ 85%, 1 x 1 @ 90%, 1 x 1 @ 95%, rest 2-3 minutes
3) 3 x 10 barbell calf raise, use 50% of heaviest weight of back squat, rest 30 seconds

Choose A or B:
Conditioning A
run: 10 x 40 yd/m, 10 yd/m “fly-in”, rest as needed

Conditioning B
row: 10×30:60 @ >90% RPE

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