18/12/2015

Strength:

1) Pause snatch Balance: 10 rounds – Every 90 seconds complete:

-1x snatch balance (Pause for 3 seconds in the bottom/receiving position. Work up to a max for the day)

2) Snatch: Work up to 60% of your 1 RM squat snatch, then:

3) Touch and go squat snatch: 10 rounds – Every 30 seconds, complete: -3x TnG squat snatch @ 60% 1 RM

*I’d like to see touch and go but it is not mandatory. 60% should not be too difficult so shoot for  no misses. I will progress this to higher percentages in the weeks to come.

4) Deadlift: Warm up, then: -65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set is a for max reps).

*For the deadlifts, do not compromise form for reps in that last max effort set at 85%. Play it safe, as we still have a lot of training in the weeks to come.

Work Capacity: Complete 3 rounds for time of:

-21 x toes to bar

-15 x strict handstand push ups

-9 x front squat (Bodyweight)

Recovery:

-10 minutes of active recovery, stretching, myofascial release, ice bath, etc.