Thursday 4.21.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (in between first e CS drills)

Strength Training:
Power Snatch (15 reps or 5x3 with 1:30 rest):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 187.5x 3, 3, 3, 3, 3 (190 next week)

Snatch High Pull (15 reps or 5x3 at 135% of PS work sets with 1:00 rest):
- 253x 3, 3, 3, 3, 3 (256.5 next week)

Hang Power Snatch (25 reps or 5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 153x 5, 5, 5, 5, 5 (156.5 next week)

Barbell Reverse Lunges (3x5, same weight as HPS):
- 45x 10, 95x 8, 135x 6, 153x 5, 5, 5 (156.5 next week)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 16, 16, 16, 15, 15 (in between sets of lunges)

Crossover Symmetry:
- 1 Round of Recovery