Warm Up:
- Dynamic shoulder and hip mobility
Strength Training:
Snatch Complex Warm Up:
(Muscle Snatch + Power Snatch + Hang Power Snatch + Snatch + Snatch Balance + Overhead Squat)
- 45x 3 each, 95x 2, each, 135x 1 each
Power Snatch (3x3):
- 180x 3, 3, 3 (182.5 next week)
Snatch Pulls:
- 225x 5, 275x 4, 315x 3, 365x 2, 405x 1
Deadlifts (3x3):
- 420x 3, 3, 3 (425 next week)
Shrugs (3x 8-10):
- 380x 9, 9, 9 (10's next week)
Conditioning:
- 10x 50-yard sprints
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