Warm-up:
DROM Drills
1X10 FS with empty barbell, 33X0 tempo
Strength:
1) FS 1RM
Set 1:
4 reps @ 50%
rest 10 sec
4 reps @ 50%
Set 2:
3 reps @ 60%
Set 3:
2 reps @ 70%
Set 4:
2 reps @ 75%
Set 5:
1 rep 80%
Set 6:
1 rep @ 90%
Set 7, 8, 9:
Max and above
Conditioning:
2) 8 minute AMRAP:
3 Power Cleans (185/125)
3 HSPU
6 Power Cleans (185/125)
6 HSPU
9 Power Cleans (185/125)
9 HSPU
12 Power Cleans (185/125)
12 HSPU.....15/15.....18/18.....21/21.....
Competition:
Find a Press 1RM, before conditioning.
