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08
10
2015

Friday 9/10/15

By Scotty 0

Recovery drinks courtesy of Kill Cliff this weekend for Capital Unbroken Challenge, if you haven’t tried them yet be sure to get over to their stand over the weekend…

SKILL/STRENGTH (8 MINS)
Rope climbs
Novice-small bites performing climbs safely
Intermediate-start seated using no legs and bring in legs into rope climb when backside clears the ground
Advanced-all rope climbs are to be performed legless be safe when you are descending the rope

POWER (20MINS TOTAL)
clean and jerk
10mins to perform a heavy clean and jerk for the day

clean and jerk clusters sets
perform 3 sets of squat clean and jerk clusters at % of today’s heavy single
1.1.1.1.1 (10sec break between each rep). Each cluster set has five repetitions. Rest two minutes between each set of five clusters
-3 work sets
*set should be done in under 1min
N=@ 70%, I=80%, A=85%

CONDITIONING (20MINS)
6 sets at 100% rest 2mins between sets
15/12 cal row
15 thrusters @ empty bar
*record fastest and slowest sets

author: Scotty

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