Wednesday, May 27, 2015

WARM UP
Joint Prep for 5 minutes
Run 400 meters at 50% intensity
A1. passive hanging for 30-60 sec.
A2. protracted push ups @ 31x3 x 10 reps
A3. diagonal stretch x 5/side
A4. 1 arm active hang (coach's choice)

A. Snatch
1 high hang snatch plus 1 hang snatch plus 1 snatch x 1-2 reps x 5 sets (advanced do 1 rep only).

NOTE: Use approximately 80-85 % your new max snatch. Go up in weight with each set if possible.

B. From the Rack and every 4 minutes x 5 sets:
Back Squats x 10 reps @ 00x0
zero seconds rest
Run 200 meters
zero seconds rest
Toes to Bar x AMRAP in 30 sec.