Monday, 22 April 2013

BEGINNER WEIGHTLIFTING
Snatch Balance:  5 x 3

Select a Snatch Balance weight that is challenging for three reps yet allows you to concentrate foremost on proper mechanics.  Increase weight each set, if possible.  Rest ONLY 1 minute between each set. 

INTERMEDIATE / ADVANCED WEIGHTLIFTING
10 minutes to establish a 1RM Snatch.

BEGINNER / INTERMEDIATE / ADVANCED STRENGTH
High Bar Back Squat (HBBS):  1 x 20

• This should be a maximal set.  Use approximately 70% HBBS 1RM.  Hit “hip crease below knee crease” depth with every rep.

CONDITIONING
For time:
20 Chest-to-Bar (C2B) Pull Ups

2 Push Jerks, 155/105#

15 C2B Pull Ups

4 Push Jerks, 155/105#

10 C2B Pull Ups

6 Push Jerks, 155/105#

5 C2B Pull Ups

8 Push Jerks, 155/105#

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