2. Power clean + front squat + jerk - 5x1
3. Squat - 5x3
_1. Power snatch + push press + snatch balance - 5x1
2. Power clean + front squat + jerk - 5x1 3. Squat - 5x3
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1. Muscle Snatch - 3x5
2. Power Clean + Front Squat + Jerk - x 6-8 sets 3. Good Morning - 3x8 4. Bent Over Row - 3x8-10 1. 2 Power Snatch + 1 Mid-Hang Snatch – 3x2
2. Clean Deadlift – 3x4 heavy 3. OHS – 3x3 4. 2 Push Press + 1 Jerk – 3 sets 5. Sprints - 5-10x50 m 1a. cast wall walks - 3x5 1b. front pull negatives - 3x5 2a. handstand pushups - 3 x submax 2b. hollow body dead hang pullups - 3 x submax 3a. pistols - 3x5/5 3b. crab walk - 3x30 meters 1. Snatch – light x 3, medium x 2, heavy x 1 x 3
2. Snatch Pull – heavy x 3 x 3 3. Front Squat – medium - heavy x 2 x 3 1. 1 kb snatch - 1 x max (each arm), -10%, -10%
2a. Front pull negatives (or pull ups) - 3x5 (or submax) 2b. 1 kb goblet squat - 3x30 2c. Run - 3x400 meters 1. 1 Power Clean + 1 Clean + 1 Jerk – x 5 sets
2. Clean Pull – 3 x 3 3. Back Squat – 3 x 5 1. Snatch Deadlift + Mid-Hang Snatch – 3x2 - fast
2. Snatch Deadlift – 3x4 - heavy 3. Snatch Balance + OHS – work up to 3 heavy sets 4. Push Press + Jerk – work up to 3 heavy sets 1. muscle ups - 5x3-5
2. planche hold - 60 seconds total aggregate work 3. 1 kb clean & press or push press - 1 x max each arm, -10%, -10% 4a. pushups - 3 x submax 4b. reverse plank - 3 x 30 seconds 5. hand-hand swings - 1x100 1. Snatch – 3-3-2-2-1- work up to a heavy single
2. Snatch Pull – 3 x 3 heavy and fast 3. Front Squat – 3 x 3 heavy, deep and fast |
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