Sunday, January 15, 2017

Training Plan for Monday January 16, 2017

Barbell Warm Up
     1. 3 sets of....
     - 3 Muscle Cleans + 3 Front Squats + 3 Hang Squat Cleans
     2. 3 sets of...
     - 3 Push Press + 3 Push Jerk + 3 Split Jerk
then....
The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, it’s allowed – just be quick to get back on the bar.  Rest as needed between sets and try to increase weight after each set.

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