Monday, January 26, 2015

A.  Back Squat - See Dec 20, 27 and Jan 3, Jan 6, 19
 Advanced/intermediate: Go to your heavy 3 reps that you were hitting in the last 3 weeks. Then do 2 sets of 2 @ a higher weight and then 1 heavier single.
Rest 2-3 min.
Same tempo of 00x1

Beginner: 5 sets of 5, going up in weight if your coach gives the go ahead. Tempo of 32x2
Rest 2-3 minutes

B. Box Jump plus Power Snatch for 5 minutes. 
At the start of every minute, do 7 box jumps @ 24/30". In the remainder of the time, do AMRAP power snatches at 75/115 lbs.
NOTE: I want the box jumps to have a very soft landing. No noise!

NOTE: You must have very solid mechanics on the snatch to do this as prescribed.
Beginners:
 5 box jumps
 7 hang power snatches
Rest 90 sec.
5 sets
Go up in weight with each set.

C1. quad box stretch 30 sec x 3 sets
C2. db fly cuban rotations x 8 reps x 3 sets