Friday 100610

Watch the USAW Nationals

Thurday's Workout:

Warm-up

• Roll and stretch problem areas
• DROM (Dynamic Range of Motion)
• Activation Work

Clean&Jerk

• Work up to 1RM, then decrease by 10-15kg 3-5 x 2 (3 to 5 sets of 2reps)

Clean Pulls

• +100% of max CJ x 3 x 3

Back Squat

• work up to 3RM x 3 x 3, then reduce load by 15 - 20kg 3 x 3 for time.  Try to do 3 reps in less than 5.2 seconds (John Broz)

Core

• Planks and Side Planks (each side) 3 x 1 minute

Today is a rest day and tomorrow we will work up to max on Snatch, CJ, and FS