10/5/2016

4
Oct

10/5/2016

At eight reps per set, bench press today is meant to get a bit of a pump on while still staying towards the strength end of things. Build up over three heavy sets of eight.
The AMRAP is an ascending ladder of clean and jerks and toes-to-bar. CJ’s are meant to be power style.

Strength

8,8,8

Conditioning

AMRAP in 11 minutes:
1 clean and jerk, 155/105#
2 toes-to-bar
2 clean and jerks
4 toes-to-bar
3, 6…4,8…etc.