Tuesday, June 28, 2016

_MG_6766

160628:

Every :90s for 6 Rounds:
3 P. Clean +1 Split Jerk

NOTE: Ascending in weight starting at 60%

then

Machine 20/15 Cals
20 P. Clean (95/65)
20 Push Press
20 Sit ups
Machine 15/10 cals
15 P. Clean (95/65)
15 Push Press
15 Sit ups
Machine 10/7 cals
10 P. Clean (95/65)
10 Push Press
10 Sit ups
Machine 5/3 cals
5 P. Clean (95/65)
5 Push Press
5 Sit ups


630 Skills:
Snatch Drills: Burgener Warm-up + Skill Transfer exercises with PVC, Empty Bar, and loaded bar.
then
5 x E3MOM (Five times “Every 3:00 Minutes On The Minute)
3-Position Snatch

NOTE: Positions are high hang, hang, floor. Must hold starting position for 2 secs before snatching AND hold receiving position for 2 secs before standing up. New athletes: Start light, work on form, and perform 2 reps at each position. Maybe increase load. Experienced athletes: 70-75% of 1RM snatch for each set…same load across.

Leave a Reply

Your email address will not be published. Required fields are marked *