And so we begin the first day of the first week of the first 4-week Summer Cycle: POWER.
[youtube http://www.youtube.com/watch?v=Y49t0qSOPoU&w=420&h=315%5D
Jon, Billy, and Bryce at last weekend’s RVA Open. Jon and Bryce both placed 2nd in their weight classes, and Billy got a PR with a 100kg clean & jerk! GREAT job, boys!
- hang power clean @75% x4 x5 (% of power clean)
- back squat @75% x4 x6
- 3×12 alternating sets: weighted sit-ups, band pull-aparts
Hang power clean: 50kg
back squat: 60 kg
sit-ups: 15# dumbbell
pull-aparts: red band
Hang Power Clean: 60kg
Back Squat: 75 kg
sit-ups: 45 # plate
pull-aparts: blue band
Hang power clean:70kg
Back squat:110kg
Hang Power Clean: 40kg
Back Squat: 49kg
Red band pull-aparts and 20lb dumbbell situps