Saturday, December 16 2017

Strength Focus
Snatch
Hang Squat Snatch + Snatch
4 x 2 @ 70%
3 x 1 @ 75-80%

Pausing Snatch Pull
5 x 2 @ 80%
- Begin a snatch deadlift. Pause just below the knee for a 1-1 thousand count. The continue through full extension (no high pull). Repeat.

Speed Bench Press
Every 45 seconds for 7:30
3 Reps @ 45%
Round 1 - Wide Grip
Round 2 - Normal Grip
Round 3 - Close Grip
Repeat for the 9 sets, 3 of each.

Banded Rows
3 x 30
Move FAST when you pull, 3x as fast as he does, return to arms straight at normal speed (no negative or slow release of arms)