Monday, Nov 20th, 2017
1. Snatch Push Press+ Pause OHS: (3+3) @ 71% of best snatch 2. 3 Pos Snatch (hang, blow the knee, floor): 71% for 4 sets 3. Back Squat: 9×3 @ 80% 4. Three Sets of: Banded Hamstring Curls x 20 Barbell Hip Bridges w/ resistance band around knees x 10 Planks x 60 sec
Saturday, Nov 18th, 2017
1. Heavy snatch FOR THE DAY 2. Heavy clean and jerk FOR THE DAY 3. Three Sets Of: Bulgarian split squats x 10 each leg Strict Toes To Bar x 12 Supinated Grip Bent Over Barbell Row (pull to hip!) x 10
Friday, Nov 17th, 2017
1. Tall Jerk + behind the neck press in jerk split stance: (3+3)x3. Light! 2. Dip+ Dip+ Pause Jerk: (1+1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in. If you need to make chalk marks for your feet, feel free to do so. Light! 3. Power […]