Wednesday, 4/19/16

Weightlifting
Power Clean (1-1-1-1-1-1-1-1-1-1 (30min))
***Add weight every lift. If you don’t know your 1RM, start with the bar (45/35), and when you find your 1RM (rep max) before the 10th lift, finish the rest of the lifts with your 1 RM.
If you know your 1RM, Start your 1st lift at 55% of your 110% of 1RM. Let’s call this NRM (New Rep Max). You will add 5% of your 1NRM.
For example, If your current 1RM is 135#, Your 1NRM is gonna be 150 (148.5) (135×1.1= 148.5). And you will add 5% of 1NRM, which is 7#(148.5 x 0.05). Your next lift set weight is 150+7=157, you can do either 155 or 160.

Metcon
Metcon (AMRAP – Reps)
AMRAP 9
3-6-9-12-15-18-21-24….
Power Clean 135/95
Toe 2 Bar

 

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