Monday, August 10, 2015

WARM UP
400 meter run at 60%
5 min squat routine - pick 2 or 3 movements.
5 min of brachiation - pick 2 or 3 movements
FM beach ball
3 x 5 either hovering push ups, ring push ups or regular push ups 

A. Hang Snatch plus Snatch - Every 2 minutes x 10 sets
Go up in weight with each set.
Approx. 75%, 75%, 80%, 80%, 85%, 85%, 90%, 90%, 93%, 93%
Very advanced lifters should start a little lower.

B. Every 8 minutes x 3 sets:
     Seated sled rope pull x 1 length 90/180 lbs
     shoulder taps x 40
     Power Cleans x 10 105/145 lbs
     Burpees x 15