Thursday, July 3, 2014

Bench Press Outside!!!

A1. Bench Press - Poliquin 4% prescription Session 1 or 2 @ 31x1
See June 29, 2014
4 sets
Rest exactly 60 sec


A2. Snatch Balance - See April 1 and April 25,  May 7, May 21 and June 8, June 24, 2014

A note on the snatch balance. The Snatch Balance is a tricky but critical movement. If you can't do it, good luck getting into a full snatch. Don't be scared to fail on the snatch balance.Your coaches will demonstrate how to fail safely. 

Beginners: 3 position snatch balance. If you can't do the third position, focus on first and second. 3, 3, 3, 3

Intermediate/Advanced: work up to 50-60% of your max snatch and then do 3 sets x 5 reps.x 5, 5, 5

B.  3 Rounds for Time
    Power Snatch x 12 85/125 lbs
     Box Jumps x 15 20/24"
     Burpees x 15