03/31/14

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This starts day #1 of our new Olympic Weightlifting cycle!  This cycle will take us through the middle to end of July.  I’m super excited about this.  Hope you guys are too!

Strength

1) Clean Pull
4×5 @ 85% (of clean), rest 60 sec

2) Back Squat
1×8 @ 60%, rest 90 sec
1×6 @ 65%, rest 90 sec
2×6 @ 70%, rest 90 sec

NOTES: Clean Pulls set up like a clean, NOT a deadlift.  These are also not high pulls.  Practice good technique from the ground to the hips.  Be explosive form the hips just like you’re about to pull underneath the bar for a clean.

Conditioning

Every 2 Min for 12 Min

3 Front Squats @ 65% (May go from racks)
100m SPRINT

NOTES: Just in case the all caps and bold didn’t get your attention, the key word is sprint. 🙂