OLYMPIC and SPEED
Warm-up:
Burgener Warm-up: Snatch
2 Rounds
75 lb Snatch Balance - 8
50 lb KB Swing - 10
Push-up - 12
Snatch Work:
2 Position Snatch @ 85% - 3x1
Snatch Push Press - 90% 1RM
Snatch Pull - 2x3RM
Met-Con:
15-12-9-6-3
95 lb Hang Power Snatch
Burpee
Assistance:
Pull-up Complex - 2 Rounds
30 lb Weighted Pull-up - Failure
Strict Pull-up - Failure
Inverted Row - Failure
Notes:
Do at least 2 warm-up sets before each exercise!!!
2 Position Snatch: full Snatch and Hang Snatch.
Snatch Push Press: lift at about 90% of your 1RM.
Pull-up Complex: work each set to failure. Move from one exercise directly to the other - 10 sec max transition time. Rest about 3 min between rounds.
2 POSITION SNATCH: 95X2,115X2,125X2,135X2 PR
ReplyDeleteSNATCH PUSH PRESS 135*1,155*1,165*F,1
MET-CON:6 MIN 49 SEC
PULL-UP COMPLEX:
30 LB PULL-UP- 8,7
STRICT PULL UP 4,3
INVERTED ROW 7,6
Snatches: 95, 115, 125, 135 (fail on 135 lb Hang Snatch)
ReplyDeleteSnatch Push Press: 135, 155, 185, 195
Met-Con: 6:03