10-17-11

Strength + Lactic Training

Starting with the bar on the ground, trying to find your 1RM thruster. You can power clean then thruster or squat clean then thruster. Once you squat you can't stop at the top and push jerk it. You can move your feet for balance but no redip under the bar (as in a jerk). On the squat clean I want them to be a challenging weight but still able to move quickly.

A. Build to 1RM thruster from the ground in 10 min

+

4 sets; rest 4 min

5 hang squat clean challenging but fast

Airdyne Sprint 20 sec