A. Power Clean & Jerk 2 reps X 3; rest 1 minute in between each set. Add weight and then 2 reps X 3; rest 1 minute in between each set. Add weight and then 2 reps X 3; rest 1 minute in between each set. You will end with a total of 9 sets and 18 reps. Increase load 3 different times
+Rest Exactly 4 Minutes
4 sets of:
10 Thrusters AFastAP (95,75,65)
15 Bent Over Rows AFastAP (Same Bar & weight as B1)
20 Chest2Deck Push Ups AFast AP
Rest 2 Minutes
GYM NOTE: I’m going in a different direction with the programming for this next quarter. For the last 12 weeks we have been following OPT. Every time I follow OPT I learn so much, and for that I’m thankful. Log Loads Used, and 4 Separate times. On the Bent Over Rows you hit the floor with the weight – touch and go. Be disciplined on the rest times. After part A, you only rest 4 minutes before moving on. I can’t tell you how important this is. You all need to be in the habit of looking at the clock, and being active in logging everything in you GYM journal. Some are better than others at this; just know that the person who is diligent in his GYM note taking has a completely different experience than the person who doesn’t log anything. Lets get better at everything. Thanks.