Strength Training:
Hang Snatch/ Hang Power Snatch/ Snatch/ Power Snatch:
- 45x Burgener Warm Up, 1 rep of each at 75, 95, 115, 135, 155, and 185, missed the hang power snatch but got the rest at 205, snatch only at 215, missed at 225.
Hang Snatch High Pulls 3x5:
- 200x 5, 5, 5 (go up 5 lbs)
Bench Press 4x4 @ 85% of TM (Cycle 1, Week 3):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x1, 295x1
- Work Sets: 250x 4, 4, 4, 8
Banded Scare Crows:
- Same sets and reps as bench presses
Conditioning:
- Off
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