If you are in for Saturday training tomorrow DownTown: Show up on time – be ready to move. Start promptly at 0530 – end promptly at 0700.
If not: sleep in and train when you want! Either way, have fun and enjoy it. You get to lift.
Week 12 Training: 13.09.28
A. 5×1: Clean Triple – Work up to a Heavy Triple – E3M
Notes: This is a clean triple, not a 3-RM Max Clean, nor is it a 3-RM Touch-and-Go Clean. This is a clean triple. You will clean three back to back, aka: “consecutive” times. You will drop the bar after each clean and reset immediately for the next clean. A couple of seconds is fine. 20-30 seconds between cleans is not fine.
B1. 3×2: 1 Clean Pull + 1 Hang Clean Pull – AHAP – E90S
B2. 3×2: 1 Push Press + 1 Split Jerk – AHAP – E90S
Notes: For B1: Use lifting straps. This is a clean pull, then a hang clean pull, then a clean pull, then another hang clean pull. B2: 1 PP, 1 SJ, 1 PP, 1 SJ. Make sure the recovery on the split jerk is dialed-in: front foot recovers first.
We test next week.
Be smart. Be ready.