A.
Every 2 minutes, for 8 minutes (4 sets):
Snatch Press from Receiving x 5 reps
Build over the course of the 4 sets.
Followed by….
Every 2 minutes, for 8 minutes (4 sets):
Snatch Push Press x 3 reps
Build over the course of the 4 sets.
B.
Every 2:30, for 25 minutes (10 sets):
Slow Pull Snatch
*Sets 1-3 = 2 reps @ 72.5% of 1-RM Snatch
*Sets 4-6 = 2 reps @ 77.5% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 82.5% of 1-RM Snatch
*Sets 9-10 = 1 rep @ 87.5% of 1-RM Snatch
C.
Every 2 minutes, for 12 minutes (6 sets):
Hip Power Clean x 2 reps
*Sets 1-2 @ 75% of 1-RM Power Clean
*Sets 3-4 @ 80% of 1-RM Power Clean
*Sets 5-6 @ 85% of 1-RM Power Clean
(Bring to the bar into your power position and perform a power clean. Bar should not lower at all once it is raised into the hang position)
D.
In 20 minutes, establish a 1-RM Enderton Front Squat Complex
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
E.
Every 2 minutes, for 8 minutes (4 sets):
Strict Supinated-Grip Pull-Ups x 10 reps
(add weight if possible)
A)45/55/65/70 The final set was VERY hard. A2)85/105/115/120 The lowering down is challenging. I’m working on bringing my body up to meet the bar, but it’s challenging and a little intimidating. ? B)95/105/110/115 That slow 1st pull is BRUTAL. But I do feel like it really forces hip extension and better bar contact. The only thing I’m worried about is pulling with my arms now. Failed on set 9, came back for 10 and crushed it. C)125/135/145 Was really working to keep myself from rocking in the feet before the hip contact D)175 Woof!! That was hard! I was not… Read more »
A. snatch press from receiving
45/55/65/75
Snatch push press:
85/115/135/155
B. slow pull snatch:
115/115/120
120/125/125
130/130
135/140
C. hip power clean:
145
155
160
D. enderton fs complex:
built to 190
failed last fs at 195 i think i could’ve got this if i skipped 190
E. done