Strength Training:
Hang Power Snatch/ Hang Snatch/ Power Snatch/ Snatch/ Snatch Balance Complex:
- 45x 1 of each and 3 snatch balances
- 75x 1 of each and 3 snatch balances
- 95x 1 of each and 3 snatch balances
- 115x 1 of each and 2 snatch balances
- 135x 1 of each and 2 snatch balances
- 155x 1 of each and 2 snatch balances
- 185x 1 of each
- 205x missed both reps from the hang, but one each of the other lifts
- 215x missed all reps
- 225x did not attempt
Hang Snatch High Pulls:
- 205x 5, 5, 5 (go up 5 lbs)
Bench Press 4x4 (Cycle 2, Week 1):
- Warm Ups: 45x7, 95x6, 135x5, 185x4, 225x3, 275x2, 300x1
- Work Sets: 225x 4, 4, 4, 12
Banded Scare Crows:
- Same sets and reps as bench press
Conditioning:
AMRAP in 10:00 of:
- 40-Yard SPrints, walk back to start
Score: 14 sprints
No comments:
Post a Comment
Note: Only a member of this blog may post a comment.