Tues 12-9-14

A.
Three sets, not for time, of:
Squat Snatch Press x 5 reps @ 2113
(note the tempo and stick to it, positioning is more important than load here)
Pistol with Overhead Hold x 4-5 reps each leg
(hold a barbell or PVC overhead while performing the pistol…work as heavy as you can safely handle)
L-Sit from Hang x 30-45 seconds
(hang from the pull-up bar and hold L-sit position)

B.
Every 90 seconds, for 9 minutes (6 sets):
Muscle Snatch x 1 rep
(build over the 6 sets to something heavy for today)

and then…

Every 2 minutes, for 12 minutes (6 sets):
High Hang Snatch + Hang Snatch + Snatch

Loading per set:
*Sets 1-2 – 70% with a 2-3 second pause in receiving position after the full snatch
*Sets 3-4 – 75% with a 2-3 second pause in receiving position after the full snatch
*Sets 5-6 – 80%

and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep

Loading per set:
*Set 1 – 85%
*Set 2 – 85-90%
*Set 3 – 90-95%

C.
Five sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2-3 minutes

Goal is to perform 5% more than last week.

D.
For max reps:
90 seconds of Strict Handstand Push-Ups
90 seconds of Ring Dips @ 2011
(adhere to the tempo – pause 1 second at the top!)
90 seconds of Strict Pull-Ups
Rest 90 seconds
60 seconds of Strict Handstand Push-Ups
60 seconds of Ring Dips @ 2011
60 seconds of Strict Pull-Ups
Rest 60 seconds
30 seconds of Strict Handstand Push-Ups
30 seconds of Ring Dips @ 2011
30 seconds of Strict Pull-Ups

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 )

Twitter picture

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

Facebook photo

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

Google+ photo

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

Connecting to %s