Clean and Thruster Form and Technique Work
In 10:00 Min. work up to a moderately heavy thruster weight (around 70-80 % 1RM).
5 sets for Total time of:
15 Thrusters (75/55)
20 KB Swings (50/30)
Rest 2:00 Min Between Sets
(Scale reps to 5,10,15 if sets take more than 3:00 min)
Strength & Power:
*Find a 1 Rep Max Overhead Squat
*You are being asked to find a 1RM, your best possible lift. Then you do not do grueling sets leading up to this as you would with the previous workouts.
1-7-1 Ladder of:
KB Swings (heavier than normal)
(For Ladder do 1 rep of each, then 2 of each, until 7 of each, then come back down to 1. Total of 49 reps of each.)
Elite Training Camp: