Post by Dale Wyrick on Sept 1, 2011 19:40:55 GMT -5
Wk 1 110903
A. Spend15 min work to heavy High Hang Clean + Jerk
B1. Dynamic Effort DL 11X2 3 rep x 4rds rest 60s
B2. HSPU Max Rep 30X2 rest 2min x 4rds rest 90s
C. 4rds: 5 HPC @ 70% of today’s best
15 box jumps 24”/20”
rest 60s
HSPU can be scaled with the following options.
1. HS holds of 30-40s x 4rds
2. HSPU to plates for scaled depth.
A. Spend15 min work to heavy High Hang Clean + Jerk
B1. Dynamic Effort DL 11X2 3 rep x 4rds rest 60s
B2. HSPU Max Rep 30X2 rest 2min x 4rds rest 90s
C. 4rds: 5 HPC @ 70% of today’s best
15 box jumps 24”/20”
rest 60s
HSPU can be scaled with the following options.
1. HS holds of 30-40s x 4rds
2. HSPU to plates for scaled depth.