Saturday, June 6, 2015

5 minutes of joint prep
A1. FM arm circles for 2 minutes
A2. resting squat for 30-60 sec
A3. passive hang for 30-60 sec followed immediately by a more challenging progression
A4. world's greatest stretch x 5/side

A. Snatch grip deadlift plus hang snatch plus snatch (beginners do 2 of each) x 6 sets.
First 2 working sets at 65-75% of your max. Go up 5% after every 2 sets.
Less experienced lifters will be closer to 75% for their first working set.

B. From the rack and starting with bar on your back (see last week and the week before for your weight)
AMRAP back squats @ 00x0 x 45 sec
rest 15 sec
AMRAP strict toes to Bar x 45 sec (or stahl bars)
rest 15 sec
AMRAP strict press x 45 sec (use a weight that enables you to do 5-7 reps unbroken).
rest 15 sec
AMRAP double unders
rest 75 sec.