Friday 27th October: Olympic Lifting : Week 4

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Clean Pull – 5 x 3 @ 90%
Jerk from rack – 5 x 2 @ 50% working on speed and tech
Hang Squat Clean – 10 x 2 @ 40%
Clean & Jerk – 6 x 2+1 @ 60%
 
Squat Jerk – 8 x 1 (build to a heavy, this is a new movement to learn tech doesn’t have to be heavy)
 
Jerk Recovery – 10 x 1 (heavy) 110% of jerk
 
Core Work – Strict GHD’s half way straight legs 3 x 10
– Strict Leg Raises hand from bar 3 x 10
– Goblet Sumo Squat with Kettle bell 3 x 10

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