11.21.18

Warm Up: 20-40-60-80-100

double under and 1 kb turkish get up each arm after each set

Mobilize

A. 1 Power Clean+1 hang power clean+1 below the knee hang power clean

A.1

10 lifts to build to a heavy high hang snatch

B. Class(if you did part c yesterday modify or skip)

C.

21 MU

30 Wallballs 20/14

15 MU

30 Wallballs 20/14

9 MU

30 Wallballs

D. 20-15-10

TTB

Deadlift 155/105

Shoulder to overhead 155/105

OR STRENGTH BIAS

Warm Up: Same

A. Snatch Lift Off+Snatch Deadlift+High Hang Snatch Pull to fast and heavy. Then 6×1 at 85%

A.1

6 lifts to a heavy high hang snatch

B. Power Clean and Push Jerk to max. Then 4×1 at 85%

B.1

6 lifts to a heavy pause push jerk+pause split jerk

C. Back Squat to 1 rm. Then Class workout or 5 sets of 2 at 80-85%

D. Class Workout

E. Hip Circle work and Sots Press work. 15 minutes.

Wednesday, November 21st, 2018 at 12:53 am / Competitive