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Monday: 4 September 2017

September 4, 2017

- Warm up

200 M Run

10 Air Squat

10 GHD Situps

2 Rounds

 

A. Back Squat: 

6 x 3 @ 85 - 90 %, Tempo: 31x1


- 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 

 

5 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

- All Singles, Any step forward is a no rep. 

 

 

Gymnastics Work - 

6 x 2 -4 Strict HSPU, Tempo: 31x1 

 


Conditioning - Bike

1:15 @ 420 +/ 320+ RPMS 

1:45 Rest

x 5 - 7 Rounds 
 

 

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