21 November 2014 | 619

21 November 2014

Friday

 

Supplemental Power

Snatch

3-5 Snatch from The Blocks at 80%

3-5 Snatch at 85%

3-5 Snatch at 80%

Overhead Squat

3 x 4 at 85-90%

 

Power

Power Snatch

7 x 1

Every 1:30 Minutes

Power Clean

7 x 2

Every 2 Minutes

 

Workout of The Day

10 Muscle Ups or Dips

10 Snatches, 145/95 115/75 95/55

20 Push Jerks

20 Cleans

30 Chest to Bar Pull-Ups

30 Barbell Facing Burpees

40 Toes to Bar

40 Box Jumps 24/20

50 Double Unders

50 Wall Balls

 

Supplemental Endurance

2000 Meter Row

1 Mile Run

 

or

 

Supplemental Endurance

30 GHD Sit Ups

400 Meter Run

 

 

 

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