23
Jan
Wednesday, January 24, 2018
VOD
29 He gives strength to the weary and increases the power of the weak. Isaiah 40:29
Warm Up
1:00 Moderate Bike or Row
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings
Into…
:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
Into..
:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches
5 Snatch Grip Stiff-Legged Deadlifts
5 Snatch Grip Deadlifts (regular setup)
5 Ring Kip Swings
Into…
:45s Moderate Bike or Row
5 Behind the Neck Snatch Grip Presses
5 Behind the Neck Snatch Grip Push Jerks
5 Hang Muscle Snatches
Into..
:30s Moderate/Fast Bike or Row
2 Hang Power Snatches
5 Pausing Overhead Squats
short rest
3 Hang Squat Snatches
Strength
Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.
Accessory Work
3 Sets:
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts
12 Romanian Deadlifts
12 Dumbbell Rows (Each Side)
40 Banded Pull-Aparts