20090504 – 05h30 – Swings & cleans

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JM & Warmup

 

Hardstyle – focus on explosive hip power.

2H-SW light(12kg) x10,15,20,25,30

2H-SW medium(16kg) x10

2H-SW medium(20kg) x10

2H-SW medium+(24kg) x10

2H-SW heavy(32kg) x10

DBL SW medium(2×16) x10

2H-SW heavy+(40kg) x10

 

DBL SW medium+(2×24) x8

2H-SW max(48kg) x8

DBL SW heavy(2×32) x5

 

Cleans: similar idea. Lock/Rack HARD!

Sets of 5 per side. Increase weight and add doubles

 

Presses: 1 Leg strict. Light, Medium, Medium+ sets of 3-5

Grip variation presses: Side grip forwards, side grip backwards, thumb, pinkie, fingertips. Sets of 5 reps.