A. Back Squat - See September 13, 2012 for all of the progressions.
A1. Beginners: 41x1 5, 5, 5 (two warm up sets at proper tempo); rest exactly 60 sec.
Intermediate: 40x1 3, 3, 3, 3; rest exactly 60 sec.
A2. Beginners: 30 sec eccentric push-up x 5 sets; rest exactly 90 sec.
A2. Intermediate: AMRAP perfect push-ups in 60 sec; rest exactly 90 sec.
A. Advanced: In 15 minutes, find your 1RM. Then, strip the bar to 80%, rest exactly 3 minutes, and then do AMRAP unbroken @ 40x1.
B. 1 snatch grip deadlift plus 1 hang power snatch plus 1 power snatch x 5 sets; rest 120 sec. Go up in weight with each set.
The purpose of this sequence is to reinforce the proper movement pattern. The snatch grip deadlift should MIMIC the snatch but in slow motion. The snatch grip deadlift is not meant to be performed quickly.
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