20110523 – 05h30 – Doubles rythmn
JM + WarmUp (160 club)
OK – I got a new app for the ipod touch which is a timer with a pulse/metronome, so we can set a number of reps to comlete in a fixed amount of time, and work at a specific pace.
We’ll test it on some doubles work.
4 sets of 1 min, with 20s rest between sets. Use 2x warmup weights (2×12)
Round 1: Double Cleans, but put them on the floor between reps – 6rpm
Round 2: Double Cleans, racked between reps – 7rpm
Round 3: Double Press, racked between reps – 8rpm
Round 4: Double Clean&Press, racked between reps – 8rpm
Let’s take this up a notch. Increase weights (2×14)
5 sets of 1.5 min, with 30s rest between sets.
Round 5: Double Cleans, racked between reps – 8rpm
Round 6: Double Press, racked between reps – 8rpm
Round 7: Double Clean&Press, racked between reps – 8rpm
Let’s take this up another notch. Increase weights again (2×16)
6 sets of 2 min, with 30s rest between sets.
Round 8-11: Double Press/Jerk, racked between reps – 9rpm
Round 12: Increase weights (2×18) – Double Press/Jerk, racked between reps – 9rpm
Round 13: Increase weights (2×20) – Double Press/Jerk, racked between reps – 9rpm