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. Incline Dumbbell Bench Press 5.5 @32x0 x 3 Rest :90 25#, 20#
(5 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
Not weighted. Sore elbows from the week and competition Saturday
C1. Strict Ring Dips 6x3 Rest :90 push ups (3 down, hold just above ground 2, up 1) due to elbow
C2. Pendlay rows 8 Rest :90
D1. Barbell Glute Bridges 3 x 12 (95lb)
D2. Side Bends 8 ea side (53lb KB)
E. Handstand walk practice (10:00)
No comments:
Post a Comment