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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