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Friday, October 12, 2018

  Fri 10/12/18
Mobility: Hips/Shoulders/Front Rack
Strength/Skill: High Hang Squat Snatch+Low Hang (above knee)
Squat Snatch
5 sets of (1+1) at 75-80% of best squat snatch or
a weight you can perform with sharp and fast
technique (novice: stay very light and practice
technique)(if you have straps, feel free to use them)
Met-Con: Every 1:30 x 10 sets

3 Power Cleans (F: 115/75) (S: 155/105)
4 Front Rack Reverse Lunges (F: 115/75)(S: 155/105)
5 Push Jerks (F: 115/75) (S: 155/105)
Additional
Accessory
Work:
DB/KB Death March: 3x8 each
Weighted Lateral Step-up: 3x8 each*
GHD Sit-ups: 3x8 (if you are advanced with these,
add weight)
*choose weights that will challenge you for 8
unbroken reps and stick to it for all 3 sets
Express Every 1:30 x 10 sets

3 DBL DB Power Cleans
4 DB Front Rack Reverse Lunges
5 DBL DB Push Jerks
Barbell A. EMOM x 10 minutes

Snatch @ 80%

B. EMOM x 10 minutes

Clean and jerk @ 80%

C. Back squat

Set 1: 93% x 1 then 78% x 4
Set 2: 93% x 1 then 78% x 4 (add 5-10lbs every
set if possible)
Set 3: 93% x 1 then 78% x 4 (add 5-10lbs every
set if possible)
.