Sunday, December 28, 2014

A. Snatch - see Dec 15, 2014
A. 2 snatch high pull plus 1 snatch x 5 working sets @ approx. 75%, 80%, 84%, 87%, 87%
Less advanced should have slightly higher percentages.

Beginners: 3 snatch high pulls plus 1 hang snatch or power snatch x 5 sets. Go up in weight if your coach gives you the go ahead.

NOTE: when we were training in Bulgaria under 3 of the best weightlifting coaches/athletes history has ever produced, a few trends started to emerge. One of them was that NO ONE was finishing their second pull. Use the above complex to pull the bar AS HIGH AS POSSIBLE! And yes, this means USING YOUR ARMS! The other cue to focus on is letting the bar SLIDE UP YOUR THIGHS! I like to think of bringing the bar PAST MY NOSE.

B. Kipping HSPU
Advanced/intermediate: AMRAP in 60 sec x 5 sets; rest 2 minutes. 
Beginner: 5-10 perfect push ups x 5 sets; rest 2 minutes.

C. Row 500 meters
2 Rounds:
5 wall walks
20 box jumps 20/24"
Row 500 meters