Saturday, November 7th, 2015

Weightlifting: 

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on these…knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. Even though a 3 RM is RX’d, it should not go over 120% of  your 1RM snatch.