Tuesday 2/5/13


FITNESS
A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds
B. For max reps:
Goblet Squats x 2 minutes
Rest 60 seconds
Dumbbell Push Press x 2 minutes
Rest 60 seconds
Box Jump Overs x 2 minutes– simply get to the other side, you can either land on top and then off the other side, or clear it in one leap.
Rest 60 seconds

PERFORMANCE
A. Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.
B. Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed
C. Three rounds for time of:
115/75 lb Shoulder to Overhead x 20 reps
Ring Dips x 15 reps
D. EMOM for 10 minutes:
6 Box Jump-Overs (24″/20″)
12 Push-Ups
Box jump-over – simply get to the other side, you can either land on top and then off the other side, or clear it in one leap.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s