A. Pressing Complex
Beginners: 3 press plus 5 push press
Intermediate and Advanced: 1 press plus 3 push press plus 5 push jerk x 5 sets; rest 2 min. Go up in weight with each set.
B1. Snatch High Pulls - Go up in weight each set.
Beginners x 5 reps x 5 sets; rest 30 sec.
Intermediate and Advanced x 3 reps x 5 sets; rest 30 sec.
DROP THE BAR AFTER EACH REP SO YOU DON"T PUT UNNECESSARY STRESS ON THE SHOULDERS AND ELBOWS!
Not sure what a high pull is? Take a look below.
http://www.catalystathletics.com/exercises/exercise.php?exerciseID=99
B2. Post Berlin Crab Walk for folks unfamiliar with step behinds into roles.
7 steps each direction x 3 sets; rest 60 sec.
For those who have been practicing the step behinds into roles:
5 each direction x 3 sets; rest 60 sec.
What the heck is a role, pronounced holay? Tomorrow is not the time to learn but if you are curious, here is Ido doing a role.
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