Cash in: 3x200m with 60 sec rest
Cash out: Ab mat sit ups x 100
Basic & Performance
THIS IS THE BEGINNING OF A NEW CYCLE!!!
EMPHASIS IS ON THE OLYMPIC LIFTS AND THEIR POSITIONS.
SECONDARY GOAL: GETTING STRONG IN THE PULLS AND ACCESSORY LIFTS.
- 3 position snatch: one from high hang, 1 from Launch or hang, 1 from floor. 50%x1+1+1, (60%x1+1+1, 65%x1+1+1, 70%x1+1+) x 2 sets moving weight up every time then starting back down at 50%
- Snatch pulls: work up to 90%x3, 95%x3, 100%x3 these are of your best snatch. Focus on position as well as getting speed thru the middle. Make the bar “sing to you!”
- Snatch push press+overhead squat+sotts presses: 1+1+3 reps x 5 sets. You declare the weight to be used.
- Good mornings to a 45 degree angle: 3 x 10 reps. Select the weight to be used. Work on the core.