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Monday: 28 August 2017

August 28, 2017

- Warm up

25 Double Unders

20 Banded Air Squats

10 Lunges

 

A. Back Squat: 

20 Rep Max @  Add 5 - 10 lbs from last week. 


- Olympic Lifting

 

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

 

B. Snatch 

 

 2 x 2 @ 75% 

 2 x 1 @ 80% 

 1 x 1 @ 85% 

 2 x 2 @ 80% 

 2 x 1 @ 85% 

 1 x 1 @ 90% 

 

 

Gymnastics Work - 

10 Cals Row @ 90%

:30 seconds Max HSPU

Rest 1:00

x 4 

 


Conditioning - Bike

1:00 @ 400 / 300 RPMS 

1:45 Rest

x 5 - 7 Rounds 
 

 

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