Thursday, August 25, 2016

THURSDAY

(A) Power Snatch
Start at approx 70% of your 1rm Power Snatch
3 Singles
Increase Weight
3 Singles
Increase Weight
3 Singles
Then Find a Heavy

(B) Every 2.5 Minutes for 5 Rounds
3 x Hang Clean 70/45/38kg
25 Double Unders
200m Run
2 x Clean & Jerk

EXTRAS
Technique Primer: Muscle Snatch + Push Jerk in Snatch 3x(3+3) (light)
- Power Snatch - 3x1@70% OTM - 3x1@72% OTM - 3x1@74%
- Push Jerk - Quickly build to a heavy single, then
 3x1@70% OTM - 3x1@72% OTM - 3x1@74%

5 comments:

  1. a. 40, 42.5, 45 then 55kg
    Snatch Pulls x 2, 75, 80, 82.5, 65

    GHDs 50

    ReplyDelete
    Replies
    1. b. 5 HSPU instead of DU/ Row instead of run

      Delete
  2. A) 50,55,60 then up to 77.5kg

    ReplyDelete
  3. A) heavy single of 83kg (3kg PB)
    B) 9 reps on the last set.

    ReplyDelete