Tuesday, March 25, 2014

A. OHS
Beginners: 5, 5, 5, 5, 5 Go up in weight with each set ONLY if you are achieving proper depth.
Intermediate and Advanced: 3, 3, 3, 3 (From the rack). Go up in weight with each set. Last set should be almost, if not to failure.

B.  Power Snatch
Beginners: 5, 5, 5, 5 - Go up on weight with each set if your coach gives you the go ahead.
Intermediate and Advanced: 3, 3, 3, 3 (go up in weight with each set). If you fail on your last set but you are close, take a rest and try again.

C. burpees x12
     KB Swings x 15 35/55 lbs
     Jumping Split Lunges x 10
     rest 30 sec.
     5 sets