Snatch Technique 5x each
-Snatch Pull to Straight Leg
-Snatch Pull
-Power Snatch
-Power Snatch + Snatch Balance
-Snatch + OHS
A. Back Squat 70%(2x5) @32x1 (3 seconds down, 2 second pause, right up and repeat)
180#
B1. Dumbbell Bench Press 4.4 @32x0 x 3 Rest :90
30# followed by 25#
(4 reps heavy, drop 5-10lbs and 4 more reps, the lift starts at the locked out position and then lowers for 3 seconds, pauses at the chest for 2 seconds and press up/repeat)
B2. 3x5 Strict pull ups + 2.5-5lb
5 strict pull ups with 5# weight all rounds
C1. Strict Ring Dips 4-6 Rest :90
C2. Ring Rows 6 @2211 Rest :90
D1. Barbell Glute Bridges 3 x 10 (95lb)
D2. Side Bends 10 ea side (35lb dumbbell)
E. Handstand walk practice (10:00)
No comments:
Post a Comment