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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Tuesday, May 19, 2009

The PPCLI guys always bring intensity with them when they visit on the weekends.
The PPCLI guys always bring intensity with them when they visit on the weekends. Welcome to the muscle-up club Will!

Novice:

Clean & jerk – Practice. Keep form tight and weights light.
Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9
Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift

Int/Advanced:

Clean & jerk – 1-1-1 @ 75% 1RM
Snatch pull – 3-3-3 @ 97% of snatch 1RM
Snatch deadlift – 3-3-3 @ 105% of snatch 1RM
Front squat – 5-5-5 @ 81% of front squat 1RM
Stiff-legged DL – 5-5-5

Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.

Post the time you plan on training to comments.

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