Monday: 31 July 2017
Warm up 10 KB Swings
10 Goblet Squats
10 Burpees
3 Rounds Snatch Warm Up With a Barbell 3 Reps High Power Snatch
3 Reps Hang Power Snatch
3 Reps High Hang Snatch
3 Reps Hang Squat Snatch
3 Reps OHS
2 Rounds
Olympic Lifting
A. Snatch
3 x 3 @ 70%
3 x 2 @ 80%
3 x 1 @ 90%
B. Back Squat: 3 X Max Reps @ 80% of 1RM Rest 2:30 Add 5 - 10 Lbs from last week.
Gymnastics Work -
Parallette Negative HSPU
6 x 3 Rest 2 Min
* Go down as slow as possable, kick down the back up for the next rep.
or
Parallette Box HSPU
3 x Max Reps Rest 2:00
Conditioning -
20 Seconds Bike Rest 2:20 x 8 @ 95%