8/17/08 Sunday

Warm up!

Main Set: "The Big 21" Adapted from coach Dan John

Clean and Press
Power Snatch
PowerClean and Jerk


L3: - 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!





Happy Training
Rayne