Monday 09/15/2025

STRENGTH DAY

Part 1)

1 Segment Clean + 1 Clean (sqt/or/pwr) + 2 Pause Jerk DipS

5 sets of the above complex @ 75% of 1RM C&J

*2 sec pause at knee in “Segment Clean”

*2 sec pause in the bottom of the dip in “Pause Jerk Dips”

Part 2)

Floating Halting Clean Deadlift on Riser (45 or 25# plate)

4x3 @ 85% of 1RM Clean

*Hold bar at upper thigh for 3 secs

Part 3)

Front Squat

4x3 @ 65% of 1RM Front Squat

*Put Max speed on the bar coming up!