Friday Group Strength and Conditioning

-3 reps
Light clean and jerk (don’t go higher than 50% 1RM
Focus on speed and crisp positions.
This is a good opportunity to practice squat jerk if you have the mobility .
clean tempo deadlifts: 2reps at the following percentages of 1RM clean
-90% take 10 sec to get up and 10 sec to get down. hitting all the positions.
1 Rep consists of spending 2 seconds at the following positions
1-1″ from floor,
2-1″below knee,
3-1″above knee,
4-mid thigh,
5-scoop (down position),
-now back down in reverse order
Weighted pass throughs
4 R
-5 reps
Try to increase weight each round.

Sharing is Caring!