Wednesday, April 30, 2014

A1. Snatch High Pulls
See April 19, 2014


Advanced: 5, 5, 5: Your first working set should be at your max snatch weight.  Go up approx. 10 lbs each set.

Intermediate: 5, 5, 5 - Base your first working set off your 3RM snatch and go up 10 lbs each set.

Beginner: 5, 5, 5 - Base your first working set off the most you have snatched and go up 10 lbs each set.

Rest 30 sec ONLY

A2. Ring Dips - See April 14
Advanced: Support hold ring dips @ 31x1 x 2-5 reps x 4 sets
Intermediate: 2-5 ring dips @ 31x1 x 4 sets
Intermediate 2: 2-5 bar dips @ 31x1 x 4 sets
Beginner: tricep bench dips @ 51x1 x 5 reps x 4 sets

Rest 60 Sec Only

B. Sprint 20 meters x there and back three times = 120 meters. Must touch ground at each end except on last 20 meters. 
    OHS x 8 95/135 lbs
    Rest 3 minutes
    4 sets