Strength 1
Clean and jerk
1-1-1-1-1
Strength 2
Weighted/strict dips
5-5-5
OR
3 x ME (maximum effort)
SS – 3 x 8 DB Rows
**Putting some big weight overhead today and giving the paws a little bit of a break from being on the rig. The crash pads will be available. Power or squat on this – it’s up to you. Key thing today is to be patient. Pause after the clean, and pause for a split second after you land the jerk to make sure your arms are locked out before standing up.
The weighted dips will alternate with the DB rows. So we still have a little push/pull action going on. However, this is not for time, so there’s no need to rush between the movements. Make sure you’re still hitting full ROM whether you’re working on strict dips or adding weight.
Optional Cashout/Accessory work
2x – 50 band pull aparts, 50 band pull downs
*on the pull aparts, do 25/25 as palms up/palms down
Daily Read
Suffering Setbacks Could Make you More Successful – BBC