Jerk: 6 X 3 @ 70% Snatch high pull: 4 X 4 @ 80% Power Clean: 3 x 4 @ 75% TNG
Warm-up: For 6 minutes, alternating movements at 3 minutes: Bike and Row then…dynamic stretches & mob. work Focus: Squat therapy Workout: 4 minute(8 rounds)Tabata-mashup: box pushup/box stepup rest 4 minutes then… 4 minute(8 rounds) Tabata-mashup: plank hold/ squat hold Cooldown: 3 minutes walk around rig Supine figure 4 stretch
A. 15 minutes to practice strict pull-ups, strict ring dips and/or muscle-ups. B. 5:00 minutes to complete: 500 meter row Max reps of muscle-ups Rest 2:00 5:00 minutes to complete: 150 Double-unders Max reps of muscle-ups Fitness Part A: -Developing and practicing strict pull-ups and strict ring dips. Part B: -Row: 300 meters -MUs: Coach’s mod
Snatch: 6 X 3 @ 70% Clean DL: work to 3 heavy doubles 3 Rounds of: 10 Pushups 10 Dips
Complete as many Snatches (full squat) as you can: 0:00-2:00: 135/95# 2:00-4:00: 95/65# 4:00-6:00: 65/45#* You are responsible for de-loading and loading your barbell. *If empty barbell is used, start each rep from just below the knee Fitness -Barbell will be taken from hang position, caught in a power snatch, and ridden down into overhead squat.