Onair Program - Aerobic Capacity and Volume Mesocycle

Concerning the week before Brixia Throwdown, this week there are two different versions of our training program. Choose your favourite:

Monday

Rest Day

[on_comment_numbers]

Tuesday

120 minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine

Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

Mobility (MO)

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

First movement: 15/20 Seconds hold + 10/12 good reps.
Second movement: 20 reps, 10 reps each leg.
Third movement: 8/10 seconds hold + 6/8 good reps each leg.

Video

Mini Band Lateral Walk – Lateral Chain Activation

Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.

Scapula Band Activation – Part 1

3 movements:

forward
overhead
backward

Notes. Focus on the perfect line of the band and no spine compensation movement.

Reps scheme:

Make 10 repetitions in each movement.

Video

Scapula Band Activation – Part 2

2 positions:

First: quadruped position
Second: seated position

Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.

Reps scheme:

5 scapula pull with 2 seconds hold
5 complete reps with 2 seconds hold
Do first quadruped and then seated in the same scheme

Video

Scapula Band Activation – Part 3

3 movements:

Low extension
High extension
Pull, extra rotation and push

Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.

Reps Scheme:

Low extension: 5 reps
High extension: 5 reps
Pull, extra rotation and push: 5 reps.
If you can not perform third movement, do extra reps in the first two movements.

Video

Scapula Stabilization – Part 1

3 positions:

First: quadrupled position
Second: single arm quadruped position
Third: hollow body hold

Notes. Focus on stable position, active core and NO compensation movement of the spine.

Reps scheme:

Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
5 to 10 reps with tempo training and perfect form!!
Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm

Video

Scapula Stabilization – Part 2

Reps scheme:

8 good reps and 15 second hold with no eyes.

Video

General Warmup (GW)

Skill Volume Accumulation

50 Air Squat
40 pushups
30 Bar Row (Let me up)

Notes. Split as need

Power & Power Endurance (PE)

Snatch (any style)

(1+1+1+1+1) @ [percent value=”50″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”60″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”65″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”70″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”75″ of=”snatch” in=”kg”] [/percent], rest 2′

rest 3′

(1+1+1+1) @ [percent value=”55″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”62″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”67″ of=”snatch” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”snatch” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”77″ of=”snatch” in=”kg”] [/percent], rest 2′

Notes. Each rep count only if you don’t step forward after catch

Strength & Strength Endurance (SE)

Back Squat

Ramping by triple until @ [percent value=”50″ of=”backsquat” in=”kg”] [/percent], rest 3′
then
4 – 8 x 6 @ [percent value=”60″ of=”backsquat” in=”kg”] [/percent], rest 2′ b/s

Functional Body building (FB)

Banded Single Leg DB RDL (load range 30/15 kg) – 8+8 reps – Move directly to next exercise “No rest”

Video

Dumbbell Step Up (load range 20/8 kg) – 8 + 8 reps – 1’30 rest x 3 sets

Video

Work Capacity (WC)

Aerobic Capacity (AC)

Row

1000mt @ 30-32 SR
rest 1′
800mt @ 31-33 SR
rest 1′
600mt @ 32-34 SR
rest 1′
400mt @ 33-35 SR
rest 1′
200mt @ 34-36 SR
rest 1′
1000mt @ 28-30 SR
rest 1′
800mt @ 29-31 SR
rest 1′
600mt @ 30-32 SR
rest 1′
400mt @ 31-33 SR
rest 1′
200mt @ 32-34 SR

rest 1′
1000mt @ 26-28 SR
rest 1′
800mt @ 27-29 SR
rest 1′
600mt @ 28-30 SR
rest 1′
400mt @ 29-31 SR
rest 1′
200mt @ 30-32 SR

total mt. 6000

total mt. 9000

Notes. SR = Stroke Rate

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
Legs and Back rotation – 10 to 20 reps slowly and stretch the back
L position – stretch lateral and back chain 30” to 60”
Half kneeling stretch quads – 30” to 60”
Child pose – 30” to 60” every position

Video

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video

[on_comment_numbers]

Wednesday

110 minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Video

Notes.

6 Exercises:

Quadruped T-Spine rotation – 10 reps
Seated Quadruped T-Spine rotation – 10 reps
Scorpion 90° – 10 reps each side
Shoulder flexion – 5 reps x 3 sets each side
Shoulders Dislocates with band 10 reps (slowly)
Shoulder extension with barbell – 10 Reps

Activation (AT)

Upper Body Activation Routine

Extra rotation with mini band 10 to 15 reps
Band pull part – 10 reps
Band pull apart Y – 10 reps
Band pull part 90° – 10 reps
Band pull apart Y 90° – 10 reps
Band press – 10 to 20 reps and 10 lateral step each side

Video

Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

First movement: 15/20 Seconds hold + 10/12 good reps.
Second movement: 20 reps, 10 reps each leg.
Third movement: 8/10 seconds hold + 6/8 good reps each leg.

Video

General Warmup (GW)

SE1:Bench Press

Ramping by triple until @ [percent value=”50″ of=”bench-press” in=”kg”] [/percent], rest 3′
then
4 – 8 x6 @ [percent value=”60″ of=”bench-press” in=”kg”] [/percent], rest 2′ b/s

SE2:Strict Pullups

[percent value=”20″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”60″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”50″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”40″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”30″ of=”maxpull-ups” in=”reps”] [/percent]

rest 30″

[percent value=”20″ of=”maxpull-ups” in=”reps”] [/percent]

Functional Body building (FB)

Single Arm KB Cossack Thruster (load range 24/8 kg) – 10+10 reps – Move directly to next exercise “No rest”

Video

KB Rack Lunge to Half Kneeling KB Press (load range 24/12 kg) – 10+10 reps – 1’30 rest x 3 sets

Video

Work Capacity (WC)

For Time

400mt Run
27 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

400mt Run
21 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

400mt Run
18 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

400mt Run
15 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

400mt Run
12 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

400mt Run
9 Burpees

[percent value=”33″ of=”legless-rope-climb-in-2″ in=”reps”] [/percent] legless rope climb

Stretching & Mobility (MS)

Lower Body Stretching and Deload

5 positions:

Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
Legs and Back rotation – 10 to 20 reps slowly and stretch the back
L position – stretch lateral and back chain 30” to 60”
Half kneeling stretch quads – 30” to 60”
Child pose – 30” to 60” every position

Video

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video

[on_comment_numbers]

Thursday

90 minutes[on_comment_numbers]

Mobility (MO)

Here Below some tips to work a lack of mobility in upper body. It is recommended to follow the sequence proposed to pursue the maximum result. Mobilizing the thoracic spine means you have better ergonomics in all the upper body movements. We recommend at least once a week.

Myofascial Release

Upper Body Myofascial Release – Part 1

Video

Upper Body Myofascial Release – Part 2

Video

Upper Body Myofascial Release – Part 3

Video

Thoracic Spine

Thoracic Spine Mobility – Part 1

Video

Thoracic Spine Mobility – Part 2

Video

Thoracic Spine Mobility – Part 3

Video

Thoracic Spine Mobility – Part 4

Video

Thoracic Spine Mobility – Part 5

Video

Lower Body Myofascial Release, Part 1

First work general, move slowly and lightly.

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Foam Roller

Quad
Adductor
Glutes
Tensor fascia lata (lateral part of the leg)

Supernova

Glute medius
Great glute
Hamstring

Supernova and lacrosse

Hamstring

Video

Lower Body Myofascial Release, Part 2

First work general, move slowly and lightly,

Second work to specific trigger point, do some rotation or flexion/extension if necessary.

Anterior tibial

Do some flexion/estension and working to hard or painful areas

Gastrocnemius, soleus and achilles tendon

Do some flexion/estension and working to hard or painful areas

Peroneals

Do some flexion/estension and working to hard or painful areas

If you need some extra muscle release, work with lacrosse and elbow together.

Video

Hip Mobility Routine

Iliac muscle

release with KB

HK position

5 to 10 reps each movement

Neutral femoral position
External femoral rotation
Internal femoral rotation
Neutral femoral position + Trunk rotation

Adductor

First position 10 reps + 10 rotation
Secondo position 10 reps + 10 rotation

Cossack Position

Hold 30”

Pigeon on the bench

10 Trunk rotation + 20” hold
10 Trunk flexion + 20” hold
20” hold with perfect vertical trunk

Hamstring stretch

Maintain posterior tilt and lumbar extension
Focus to good posture and stretch the muscle of legs
10 Trunk flexion + 20” hold
10 trunk rotation + 20” hold

Video

Swim Session

Beginner Schedule

warm up
6 x 25 m – front crawl – 30″ rest bet
2′ rest
6 x 50 m – pull buoy – 1′ rest bet
1’45 rest
4 x 25 m – kick – 20″ rest bet
2′ rest
4 x 25 m – backstroke – 40″ rest bet
Focus on Technique
6 x 25 m + 25 m – pull buoy – 1) head out of the water – 30″ rest bet
1’30 rest
8 x 25 m – front crawl – only one arm each pool – 40″ rest bet
1’30 rest bet
8 x 25 m – pull buoy – 20″ rest bet
2′ rest
4 x 50 m + 25 m + 25 m – 1) < 50″ 2) cool down 3) < 25″ – 1’30 rest bet

2′ rest

6 x 25 m + 25 m – 1) underwater moderate < 30″ 2) cool down backstroke – USING FINS – 1’20 rest bet
2′ rest

8 x 25 m – swim on the side one arm on the swim board – switch each pool – Follow the video – USING FINS – 30″ rest bet

2′ rest

cool down

3 x 100 m – kick crawl / backstroke – switch each 50 m – 1’10 rest bet – USING FINS

Advanced Schedule

warm up
2 x 100 m – front crawl – 40″ rest bet
1′ rest
4 x 50 m- backstroke – 45″ rest bet
1′ rest
100 m – kick
1′ rest
4 x 25 m – kick backstroke – 30″ rest bet
1′ rest
3 x 100 m – pull buoy – 30″ rest bet
1′ rest
6 x 25 m – backstroke “bet-legs board” – follow the video – 20″ rest bet
1′ rest
4 x 50 m + 100 m + 50 m – 1) < 50″ 2) 1’50 3) cool down – 1′ rest bet

2′ rest

4 x 100 m + 100 m – front crawl / backstroke – 1) < 1’25 2) cool down – USING FINS – 30″ rest bet

1′ rest

5 x 25 m + 25 m – 1) underwater moderate pace 2) cool down backstroke – USING FINS – 1’20 rest bet

1′ rest

6 x 50 m – swim on the side with one arm on the swim board – switch each pool – follow the video – USING FINS – 20″ rest bet

1′ rest

cool down

150 m – kick – USING FINS

Bet-legs backstroke

Video

Swim one arm side

Video

[on_comment_numbers]

Friday

100 minutes[on_comment_numbers]

Warmup Accessory (WA)

Bodyweight Routine

Video

Notes. Follow routine step by step.

Mobility (MO)

Upper Body Mobility Routine N.2

Video

Notes.

6 Exercises:

Quadruped T-Spine rotation – 10 reps
Seated Quadruped T-Spine rotation – 10 reps
Scorpion 90° – 10 reps each side
Shoulder flexion – 5 reps x 3 sets each side
Shoulders Dislocates with band 10 reps (slowly)
Shoulder extension with barbell – 10 Reps

Hip Mobility Routine

Iliac muscle

release with KB

HK position

5 to 10 reps each movement

Neutral femoral position
External femoral rotation
Internal femoral rotation
Neutral femoral position + Trunk rotation

Adductor

First position 10 reps + 10 rotation
Secondo position 10 reps + 10 rotation

Cossack Position

Hold 30”

Pigeon on the bench

10 Trunk rotation + 20” hold
10 Trunk flexion + 20” hold
20” hold with perfect vertical trunk

Hamstring stretch

Maintain posterior tilt and lumbar extension
Focus to good posture and stretch the muscle of legs
10 Trunk flexion + 20” hold
10 trunk rotation + 20” hold

Video

Activation (AT)

Upper Body Activation Routine

Extra rotation with mini band 10 to 15 reps
Band pull part – 10 reps
Band pull apart Y – 10 reps
Band pull part 90° – 10 reps
Band pull apart Y 90° – 10 reps
Band press – 10 to 20 reps and 10 lateral step each side

Video

Glutes & Hamstrings Activation – Part 3

Notes. Focus on quality and stability

5 to 10 Reps each legs

3 levels of difficulty

with arms
without forearms
without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

Glutes & Hamstrings Activation – Part 4

Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

with arms
without forearms
without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

Glutes & Hamstrings Activation – Part 5

Notes. Focus on quality and stability

15 Reps

3 levels of difficulty

with arms
without forearms
without arms

Choose your level and go to the next level ONLY if you do perfectly all the reps.

Video

General Warmup (GW)

3 Rounds For Quality:

10 Back Ext
15 Hollow Rock
10 Russian Swing 16/12Kg

Strength and Strength Endurance (SE)

Deadlfit

Ramping by triple until @ [percent value=”50″ of=”deadlift” in=”kg”] [/percent], rest 3′
then
4 – 8 x6 @ [percent value=”60″ of=”deadlift” in=”kg”] [/percent], rest 2′ b/s

Strict HSPU

[percent value=”20″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”60″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”50″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”40″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”30″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

rest 30″

[percent value=”20″ of=”strict-handstand-push-ups” in=”reps”] [/percent]

Aerobic Power & Lactic Training (AP)

[workout_short title=’RPM_Marker’ result_type=’reps’]

Bike:

Start from 52/46 rpm and add 1RPM each minute.

then

15′ easy cool down @ 65-70% of MHR

Notes. Score is rounds achieved – REMEMBER TO UPDATE YOUR BIO!!!
Notes II. RPM marker is interesting because we can work with % referring this number.
[/workout_short]

Insert ONLY your RPM_Marker (Rounds completed) score.

Functional Body building (FB)

GHD Hip Extension Barbell Row (load range 60/30 kg) – 12 reps – Move directly to next exercise “No rest”

Video

Single Arm Ring Row – 12 + 12 reps – 1’30 rest x 2 sets

Video

Pike HSPU – 12 reps – Move directly to next exercise “No rest”

Video

Banded Push ups – 15 reps – 1’30 rest x 3 sets

Video

Stretching and Mobility (MS)

Lower Body Stretching and Deload

5 positions:

Leg ups to the wall – 3’ to 5’ relax your legs and extend your arms and spine in coordination with the respiration
Legs and Back rotation – 10 to 20 reps slowly and stretch the back
L position – stretch lateral and back chain 30” to 60”
Half kneeling stretch quads – 30” to 60”
Child pose – 30” to 60” every position

Video

Upper Body Stretching and Deload

5 positions:

Traps stretch
Shoulder Internal Rotation and Traps Stretch
Shoulder Low External Rotation
Latissimus dorsi stretch
Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video

[on_comment_numbers]

Saturday

70 minutes[on_comment_numbers]

Warmup Accessory (WA)

Squat Routine

Video

Notes. Routine for all athletes. Spend few minute to prepare your lower body. Focus on this point: a better mechanis means more kilos in the barbell and pain free! Follow routine step by step.

Mobility (MO)

Ankle Mobility – Part 2

Video

Ankle Mobility – Part 3

Video

Upper Body Mobility Routine

Video

Notes. Only 3 reps are shown in the video. Perform 10 reps of each movement.

Activation (AT)

Notes. If you have some problems in upper body push – pull movements, do 1 extra set of all exercises.

Scapula Band Activation – Part 1

3 movements:

forward
overhead
backward

Notes. Focus on the perfect line of the band and no spine compensation movement.

Reps scheme:

Make 10 repetitions in each movement.

Video

Scapula Band Activation – Part 2

2 positions:

First: quadruped position
Second: seated position

Notes. Focus on stable quadruped, active core and NO compensation movement of the spine.

Reps scheme:

5 scapula pull with 2 seconds hold
5 complete reps with 2 seconds hold
Do first quadruped and then seated in the same scheme

Video

Scapula Band Activation – Part 3

3 movements:

Low extension
High extension
Pull, extra rotation and push

Notes. Do the third only if you have good strength/mobility on the shoulder to maintain the locket elbow in a perfect OH position.

Reps Scheme:

Low extension: 5 reps
High extension: 5 reps
Pull, extra rotation and push: 5 reps.
If you can not perform third movement, do extra reps in the first two movements.

Video

Scapula Stabilization – Part 1

3 positions:

First: quadrupled position
Second: single arm quadruped position
Third: hollow body hold

Notes. Focus on stable position, active core and NO compensation movement of the spine.

Reps scheme:

Push with the shoulder away from the ground, 3 seconds hold in top position slow descent and hold 3 seconds in bottom position.
5 to 10 reps with tempo training and perfect form!!
Single arm quadruped position: only isometric fase, if you can do this without pain and good control, try full movement with single arm

Video

Scapula Stabilization – Part 2

Reps scheme:

8 good reps and 15 second hold with no eyes.

Video

Glutes & Hamstrings Activation – Part 1

3 movement in the video:

1- hip bridge with band

2- hip bridge walking

3- 1 leg hip bridge

Notes. In the first movement focus on good hip extension and muscles work.

In the second movement focus on the perfect line of the hips and stay stable in every reps.

In the third movement good hip extension and stable top position

Reps scheme:

First movement: 15/20 Seconds hold + 10/12 good reps.
Second movement: 20 reps, 10 reps each leg.
Third movement: 8/10 seconds hold + 6/8 good reps each leg.

Video

Mini Band Lateral Walk – Lateral Chain Activation

Focus on quality. Do not collapse your knees during the lateral step. Push externally from the hips throughout the movement. Feet always parallel to each other.

10 to 15 reps each side

Video

General Warmup (GW)

3 Rounds Not For Time:

10 Box Jump 50cm
10 empty Barbell high Pull
10 empty Barbell Bent Row Supinated Grip

Activation (AT)

Single Arm Cross Body DB Jefferson Curl (20/15 kg) – 8 + 8 x 2 sets – 1′ rest bet

Video

Alternating KB Push Jerk (16/12 kg) – 8 + 8 x 2 sets – 1′ rest bet

Video

Bottoms Up KB Single Arm Overhead Reverse Lunge (16/12 kg) – sets x 5+5 – 1′ rest

Video

Power & Power Endurance (PE)

Power Clean & Jerk

(1+1+1+1+1) @ [percent value=”50″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”60″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”65″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”70″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”75″ of=”cleanjerk” in=”kg”] [/percent], rest 2′

rest 3′
(1+1+1+1) @ [percent value=”55″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1+1) @ [percent value=”62″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1+1) @ [percent value=”67″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1+1) @ [percent value=”72″ of=”cleanjerk” in=”kg”] [/percent], rest 2′
(1) @ [percent value=”77″ of=”cleanjerk” in=”kg”] [/percent], rest 2′

Notes. Each rep count only if you don’t step forward after catch