Athletes, once again take your time establishing your 1RM. Remember you have all hour to warm up and stretch out problematic areas. Make sure you rest in-between each attempt. The scheme for power cleans is similar to the one I used for back squat. Once again take your time and warm up the movement.
2+ month strength program:
Establish a 1RM Power clean:
Establish a 1RM Power clean:
10x 30% (or barbell) rest :30
8x 40% rest 1 minute
5x 55% rest 1 minute
3x 70% rest 1:30
1x 90% rest 2 minutes
1x (old 1RM) rest 2 minutes
1x PR
Keep going up if PR is to easy, maintaining a 2 minute rest after every attempt.
Note: if you do not know your 1RM for Power Clean get with you coach and they can let you know about where you should be.
Less then 2 months strength program:
Deadlift 3x5 (add 10 lbs to last workout)
NO WOD
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