Strength 1
Power clean + jerk
Heavy double
Strength 2
Yates Row
3 x 8 AHAP
Cashout/Accessory Work
Bicep curls
*This is a given.. c’mon..
**Slowing things down a bit. I kinda like ending the week on double strength days because you might be smoked from the high intensity cardio all week, so this is a great time to work on form and technique of these movements. And both are necessary for the Olympic lifts, so take as much rest as necessary between sets as you work up to that heavy double. Make sure you reset between the power clean and jerk, using a strong and aggressive down/UP to get that weight overhead.
We’ll wrap up the day with some pulling work. I mentioned last Friday that will be doing pulling work this week to build a bigger back and work on grip strength. And Yates rows are great for shoulder health, too, since we spend more time pushing v pulling. Let me know how that reverse grip feels vs double overhead.
Daily Read
Grip Strength Training Tips
-Art of Manliness