Sunday, November 17, 2013

A1. Letter Y x 7 x 3 sets

A2. Letter L x7 x 3 sets

A3. Figure 8s x 7 x 3 sets

A4. Low gate of Coach's choice x 3 sets

Little to no rest between movements.

B. Beginners: Snatch grip deadlift x 5 reps plus hang power snatch x 5 reps plus power snatch x 5 reps  x 4 sets
Intermediate: Snatch grip deadlift x 3 reps plus hang power snatch x 3 reps plus power snatch x 3 reps x 4 sets
Rest 2 minutes. 

Go up in weight with each set.

Really focus on keeping tension on that first pull. Take care when you set up. Ask yourself: are my knees pushed out a bit? Do I have my hook grip? Is more of my weight on my heels than on my toes? Are my shoulders slightly in front of the bar? 

C. Pushing
Beginners: Push ups x 5 reps; rest 2 min
Intermediate: Push ups x 10 reps ; rest 2 min
Advanced: hovering push ups x 5 reps x 4 sets; rest 2 min