Tuesday 16th June

1) Clean Pull 3 x 3

2) 14 minutes..
0- 4 Minutes: 4 x Power cleans + 4 x Front Squats
5 - 9 Minutes: 3 x Power cleans + 3 x Front Squats
10 - 14 Minutes: 2 x Power cleans + 2 x Front Squats

3) Suicide Sprints: x 3
10m Up and Down
20m Up and Down
30m Up and Down
40m Up and Down
30m Up and Down
20m Up and Down
10m Up and Down

Extra Accessory Training:
1) Close- Grip Bench Press 7 x 3 @ 90% of 3RM

CFK Barbell

Clean + Clean pull progressions
Cleans 3 x 3 @ 70-75%
Clean Pulls 4 x 4 @ 100%
Power jerks 2 x 3 @ 80% + 2 x 2 @ 85%
Back Squat 2 x 3 @ 85-90% + 2 x 5 @ 80%

 

Simon Lee