5/12/08 Monday

Warm up!

Main Set: "The Big 21" Adapted from coach Dan John (Power)
L3:
Clean and Press
Power Snatch
Power Clean and Jerk


- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 5
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1


L2: The Big 16
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 5
Add five pounds x 5
Add five pounds x 3
Add five pounds x 1
Add five pounds x 1
Add five pounds x 1


L1: The Big 10
- start with a moderate weight then
Reps and Sets…for each of the three lifts!
Opening Weight x 3
Add five pounds x 3
Add five pounds x 3
Add five pounds x 1


Rules for the Big 21, 16 & 10
1. All reps must be successful!
2. Start each rep from the floor
3. Do each rep under control-start with hips down, and fully extend!





Hapy Training
Rayne