Workout of the Day
Barbell Work:
1) 5x3 Muscle snatch, catching directly in bottom of squat (high pull up with elbows then punch under bar and catch with active shoulders in bottom) AHAP -- rest 60s
2) 5x1 3-position snatch (floor, low hang, high hang) AHAP -- rest 60s
3) 5x3 Snatch pulls AHAP -- rest 60s
4) 5x3 Snatch balance AHAP -- rest 60s
Strength:
1) High bar back squat; 1x8 @ 65%, 1x8 @ 70%, 1x6 @ 80%, 1x6 @ 85%
2) Front squat; 1x5 @ 70%, 1x5 @ 75%, 1x5 @ 80%, 1x5 @ 85%
Additional:
3x10 Good mornings, very heavy
3x25 GHD sit-ups
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