Wednesday, August 14, 2013

A.  Back Squats
  5, 5, 5 @ 22x2; rest 2 minutes

B. 15 minute AMRAP
    Snatch Grip Deadlifts x 5 reps 
    Ring Dips (advanced do support hold ring dips x 2-5 - Don't cheat. Be honest with yourself.  If   you are not ready for this do regular ring dips. No turn out required.
   16 pistols (8 per leg, alternating)

Snatch Grip Deadlift Weight
If you know your 1 RM snatch, use that plus 10 to 20 lbs for your 5 reps. Otherwise, base it on your deadlift, but a bit less. 

If you do not have at least 2 ring dips, do bar dips.  If you do not have a bar dip, do push ups.

Pistols (elevated height if necessary)

Come to olympic lifting.
Max snatch from blocks
Max clean and jerk