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Monday: 24 July 2017

July 24, 2017

Warm up
200 M run 

5 Pull Ups

10 Push-ups

15 Air Squats

x 5

Snatch Warm Up
With a Barbell
3 Reps High Power Snatch

3 Reps Hang Power Snatch

3 Reps High Hang Snatch

3 Reps Hang Squat Snatch

3 Reps OHS

2 Rounds

 

Olympic Lifting

 

A. Snatch 

3 x 3 @ 65%

3 x 2 @ 75%

3 x 1 @ 85% 

 

B. Back Squat: 3 X Max Reps @ 80% of 1RM Rest 2:30 Add 5 - 10 Lbs from last week. 

 

Gymnastics Work - 

 

Parallette Negative HSPU 

6 x 2 Rest 2 Min

* Go down as slow as possable, kick down the back up for the next rep. 

 

or 

 

Parallette Box HSPU

3 x Max Reps Rest 2:00

 

 


Conditioning -

 

15 Seconds Bike Rest 2:10 x 8 @ 95%