Wednesday, June 21, 2017

• Snatch Complex

Strength:

A) 6 Sets:

• Hang Power Snatch + Overhead Squat + Snatch

B) 6 Sets:

• Hang Power Clean + Front Squat + Clean

Skill:

• 1 Mile Run

• Mobility

• Snatch Complex

Strength:

A) 8 Sets or Less

Find 1RM Snatch

• Set 1 – 2 reps @ 65-70%
• Set 2 – 2 reps @ 75-77%
• Set 3 – 1 rep @ 80-83%
• Set 4 – 1 rep @ 85-88%
• Set 5 – 1 rep @ 90-93%
• Set 6 – 1 rep @ 95-98%
• Sets 7-8 – Find 1 RM

B) 8 Sets or Less

Find 1RM Clean

• Set 1 – 2 reps @ 65-70%
• Set 2 – 2 reps @ 75-77%
• Set 3 – 1 rep @ 80-83%
• Set 4 – 1 rep @ 85-88%
• Set 5 – 1 rep @ 90-93%
• Set 6 – 1 rep @ 95-98%
• Sets 7-8 – Find 1 RM

Skill:

• 1 Mile Run

• Mobility

• Dynamic Warm Up

Strength:

3 Sets:

• 3 Pos Power Clean x 3 (Up to 65%)

Skill:

Minute 1 = 8 Back Squat @ 50% +30 double unders
Minute 2 = 25 yard Sled Sprint
+ 7 Stone to Shoulder 150/100
Minute 3 = REST
Minute 4 = REST

• RDL x 8 @ 45-55% of 1RM Back Squat
• Single Arm DB Shoulder Press x 8