March 29, 2019 – Competition

This week will be an opportunity to reset both physically and mentally after 5 weeks of the Open. Please take this time to rest and rehab any niggling injuries, aches or pains so that you feel great going into the start of the next cycle beginning April 1.

Snatch Technique Warm-Up
Three sets of:
Snatch-Grip Romanian Deadlift x 3 reps
Snatch High Pull from Below Knee x 3 reps
Muscle-Snatch x 3 reps
Overhead Squat x 3 reps @ 3211
Snatch Push Press x 3 reps
Snatch Balance x 3 reps
Hang Power Snatch x 3 reps
Snatch from Below Knee x 3 reps

*Set 1 – Empty Barbell
*Set 2 – 95/65 lbs
*Set 3 – 95/65 lbs

A.
Six sets of:
Hang Snatch + Snatch + 2 Overhead Squats
Rest as needed

Build to today’s heaviest set.

B.
Three sets of:
Bulgarian Split Squat x 8 reps each @ 3011
(use heavy DBs or KBs in each hand)
Rest 90 seconds
Seated Strict Overhead Press x 8 reps @ 2111
Rest 90 seconds

C.
For time:
500 Meter Row
15 Bar Muscle-Ups
200 Double-Unders
15 Bar Muscle-Ups
500 Meter Row

D.
Five sets of:
Chinese Rows

x 5 reps
(go as heavy as you can)
Rest as needed
Supine Chinese Planks x 60 seconds
Rest as needed