BBG (Pick one OLY movement)
- Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets - rest as needed.
- Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets - rest as needed.
Strength
1) HBBS: 1X10@60%, 1X8@70%, 1X8@75%, 1X8@80%
2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% - rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec.
2b) 4X8 Close Grip Bench Press (hands 12" apart) - heavier than last week, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3X5 Strict Weighted Pullups – heaviest possible, rest 60 sec.
3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
3b) 3X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
