In 6 sets buid to a heavy single Snatch
- NO FAIL! Very low volume here today. First weight on the bar counts as first set. Just get a few quality reps in today and then on to the next one -
then
5 sets of:
P. Clean + Front Squat + Jerk
All sets btw 60-75%. Start with 60% and go up by feel. Focus on speed and positions
Option with no Barbell:
6 sets of:
3 DB Hang Power Snatch / side
Rest 30s
2 wtd. Counter movement jumps
rest 30s
4 reactive Counter movement jumps
Rest 60s
2 sets of: (deload)
6-10 Bulg. Split squats (each side) - heavy but perfect form - (use same weight and reps as last week)
rest 2-3 min
2 sets (deload)
6-10 Strict Press or Floor Press (if possible use the other variation. If you don't have the equipment for it, stick to the old one)
rest 2-3 min
3 sets of:
5-10 Chin Ups @tempo 31X1
(Or 8-15 inverted or ring rows @31X1 or 8-12 supinated grip barbell/DB/Kb bent over rows @31X1)
- rest by feel btw sets -