A. Power Snatch. Snatch Balance . Overhead Squat; 1 complex every 2 minutes x 5 moderately challenging sets
B. Front Squat; 3 reps x 5 sets rest 2-3 min
+
EMOM for 10 Minutes:
1st: 1 Power Clean+ 1 Hang Power Clean (modearate)
2nd: 3 high box jump overs (jump fully over box without feet touching)
+
3 Sets:
8/8 Single Leg DB RDL (hold dbell in hand opposite the leg that is working-- keep back square and torso long. Dbell does not have to touch ground, just be sure to create hamstring tension)
rest 1 min
8-10 Back Extension @ 2020
Rest 1 Min
A. 155
ReplyDeleteB. 225-230-235-240-245 triple PR
C. Done with 185# and 30"
D. Done with 75# and 25# behind neck 3x10
A. 145*3-150*2
ReplyDeleteB. 225-235-245-255-265
C. 205 & 30"
D. 50# db & 35# (10*3)
A. 145x3 150x2
ReplyDeleteB. 205-215-220-225-235
C. 185 & 30"
D. 50# db & 35# (10-10-8)
A. 170
ReplyDeleteB.
C. 185,205,215,220,220 and 37"
D. 45# and 25#
B. 205,205,225,235,245
DeleteB. 165-175-175-180-180
ReplyDeleteC. 125-135-145-155-155/ 24in 26 27 28 29
D. 25# single leg
A. 145x3 150x2
ReplyDeleteB. 225-245-260-265-280
C. 205 & 30"
D. 75 DB & 35 lbs 3x10