image description

Friday, November 9, 2018

  Fri 11/9/18
Mobility: Hips/Shoulders/Front Rack
Strength/Skill: Hang Squat Snatch (above knee) + Low
Hang (below knee) Squat Snatch
5 sets of (1+1) at 80-85% of best squat
snatch or a weight that begins to challenge
your technique (novice: stay light and
practice technique)(if you have straps,
feel free to use them)
Met-Con: EMOM x 12 mins

M1: 5 calories AB + 10 Push Jerks
(F: 75/55) (S: 95/65)
M2: 10 Toes-to-bars + 5 Back Racked Squat
Jumps (F: 75/55) (S: 95/65)
M3: 10 Hang Cleans (F: 75/55) (S: 95/65)
+ 20 Double Unders/Single Unders

Additional
Accessory
Work:
Single Leg BB Hip Thrusts: 2x10 each
Seated Machine Leg Curls: 2x10
Chinese Planks (face down and face up):
2x60 seconds per side (lay between 2 soft
boxes of equal height, shoulders on one,
feet on the other and keep body hollow
*Deload: use moderate weight
Express EMOM x 12 mins

M1: 5 calories AB + 10 DB Push Jerks
M2: 10 Toes-to-bars + 8 MB Squat
Jumps (hug MB)
M3: 10 DB Hang Cleans + 20 Double Unders/
Single Unders

Barbell A. Work up to intended openers for competition

7 singles @ 80-85% for snatches

B. Work up to intended openers for competition

7 singles @ 80-85% for clean and jerks

C. Back squat

5-5-5-5-5

Build up after every set
.