4.11.15

A. Warm up using Muscle Snatch 3-4 sets x 3 reps

B. Barbell Cycling

Every 90 sec x 7 sets

Power Snatch touch and go 3-5 reps start from 65%

i.e. first set 3 reps @ 65%, second set 4 reps @ 65%, third set 5 reps @ 65%, fourth set 3 reps @ 70%, fifth set 4 reps @ 70%.......


C. Skill

3 rnds of

45 sec work handstnad walk or practise walking against wall
15 sec rest
45 sec Pistols alternate (try with weights)
15 sec rest

D. Conditioning

For Time 3 rnds of

15 Dead Lift (40-50% 1RM)
21 Box Jumps (70/60cm)

Rest 1 min between rounds

For Time 3 rnds of

500mt Row
Unbroken Ring Dips

Rest 1 min between rounds


E. Accessory work

3 sets of weighted hyperextensions x 8-10 reps slow reps
3 sets of weighted wind mill 5 reps at each side go easy on these  ( https://www.youtube.com/watch?v=ITSmgn_BQgY )