Wednesday November 12, 2014

AM Session
A. Snatch below knee, 2 reps x 5 sets, rest as needed between sets.
65%-70% of your best snatch-Power
     - 150#
B. Snatch Deadlift @105% 3 reps x 5 sets, rest as needed between sets.
     - 215#
C. Front Squat Moderate of the following:
70% x 3 reps @ 20x1
70% x 3 reps @ 20x1
75% x 3 reps @ 20x1
75% x 3 reps @ 20x1
80% x 3 reps @ 20x1
      - 185 - 225#
+
Rest 3 Hours
+
PM Session
4 Sets of the following:
100 Double Unders
15 Power Snatches @ 75/45 lbs
8 Strict Handstand Push-Ups
500 Meter Row
Rest 4-5 minutes between sets
Switch order every set

     - These were brutal. Double unders were hell. Didn't do strict HSPU's. Did kipping and even struggled with those. Sets were around 5:00 give or take