Workout of the Day
Barbell Work:
1) 5x3 Muscle snatch AHAP -- rest 60s
2) 5x1 2 Power snatch + 1 Snatch AHAP -- rest 60s
3) 5x3 Halting snatch pull (pause below knees) AHAP -- rest 60s
4) 5x4 Behind-the-neck strict press (snatch grip) AHAP -- rest 60s
Strength:
1) High bar back squat; 1x6 @ 70%, 1x6 @ 80%, 1x3 @ 90%, 1x2 @ 95%
2) Front squat; 1x5 @ 65%, 1x4 @ 75%, 1x4 @ 80%, 1x4 @ 80%
Additional:
3x10 Weighted back extensions AHAP
3x30 GHD sit-ups
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