Classic Day and Strength Day

Wednesday 100113

Warm-Up:  500m Row + DROM (extra work on Hips and Shoulders) + BB Complex + 3 Pos Sn (50% x 3) + 2 Pos Sn (60% x 2)

• Snatch: work up to heaviest single, back off to 85% x 1 x 5
• PCln & Jerk: same as above
• Inverted Rows 4 x max
• Planks (3 Pos) x 3 x max time
• Roll and Stretch

Thursday 100114

Warm-Up: 500m Row + DROM + Shoulder mobility + (5 Pull-ups + 5 Push-ups + Sit-Ups + 5 Squats) x 3 sets + Front Squat (work up to starting weight of first set)

• Front Squat: 85% x 5 x 5
• Sn Pull: +100% x 3 x 3
• Push Press: 75% x 5 x 5
• GHD Raises + GHD Sit-ups 4 x 15 (weighted if necessary)
• Roll and Stretch

Friday: REST

Hoping to hit Harbor City before heading to Orlando!!!!

Comments

[David]

That snatch is nearly as much as I can squat!

BEASTLY!