Tuesday, November 13, 2018

5 minutes of Joint Prep

A1. Low gait -coaches’ choice x 1 length x 3 sets

A2. Trap 3 raises against the wall from a standing position x 10 reps plus 10 sec hold x 3 sets

B. Take your snatch 1RM from the last cycle and do the following:

Every 3 minutes x 5 sets:

Snatch high pull plus snatch x 3-4 reps

set 2-5 do 2-3 reps

first set at about 20 kg under your max.

Alternatives:continue with OHS - every 2 minutes x 6-8 reps

C. AMRAP in 5 minutes:

500 meter row

wall balls x 20

When the clock hits 7 minutes: do as many strict vertical pulls as possible in 60 sec.

Rest 2 minutes

3 sets