Tuesday, May 12, 2015

WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions.  10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold

A. Snatch Complex
Hang power snatch plus snatch x 2 reps x 5 sets.

Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. If possible, go up 3-5 % from MAY 8, 2015.

B. 3 sets
Barbell lunges x 20 35/55 lbs
KB Swings x 25 35/55 lbs Russian
AMRAP double unders in 60 sec.
Rest 60 sec.