Friday, June 19, 2009

Harvey and Hemsworth - Strength and Power Day

OK so here's a typical strength and power day for the boys:

On any given exercise we work up to the work sets listed below. This is a build up phase for us, incrementally increasing weight, not going to max and working on a base of strength.

Power Cleans from the Waist 4 x 3 (185lb)
Front Squats 5 x 5 (225lb)
Slow Clean Pulls 6 x 3 (295lb)
Chin Ups - 'Hemsworth 3-2-1 style' (start with 3 plates - 135lb for max reps, drop one plate - max reps, drop to one plate - max reps, then max out with bodyweight.)

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