Workout of the Day
Friday Sept 10
Snatch Primer:
5:00 Total
2 Rounds: (PVC OR BARBELL)
3 Snatch Pulls + 3 Snatch High Pull + 3 Snatch Push Press Behind the Neck + 3 Snatch Push Jerk Behind the Neck
Power Snatch: (20 min)
% off of power snatch 1rm (if athlete doesn’t know 1rm power snatch, start light, add weight)
10@65%
8@70%
6@75%
4@75-80%
2@85%+
3 Rounds: (20 min cap)
400 M Run
40 Air Squat
8/6 ring muscle up (scaling: a) bar MU same reps b) 10 strict pull ups + 10 Push Ups or dips))
Stretch
OPTIONAL ADDITIONAL WORK:
Push Jerk (from rack)
Start @ 50% and add weight minute
EMOM 10:00
1&2: 6 reps
3&4: 3 reps
5&6: 6 reps
7&8: 3 reps
9&10: 3 reps
Strict HSPU Work:
3 Sets:
1 set = 15-10-5 Unbroken HSPU as quickly as possible
Rest 2:30 Between Sets
3 rounds for quality, not time:
12 close grip dumbbell bench press
20 seated banded lat pull downs
12 double db bench flies