Due to my vacation schedule, this is gonna be my TEST day for squatting.
BBG
BBG
1) 3X5 Muscle Snatch - heavy but keep it a true Muscle Snatch, rest 1:30 DEMO VIDEO
2) 7X2 Snatch from worst position - heavy but perfect, rest 60 sec.
*Note: The "worst position" distinction implies that you should practice from whatever place you struggle the most. That could include anything from hi-hang to blocks from below the knee, or anywhere in between. Do not turn this into anything but a time to work on technique from your worst position.
3) 5X2 Cleans + 1 Jerk from worst position - heavy but perfect, rest 60 sec. (Perform one Clean, then the second followed by a Jerk.)
Strength
1a) 4X5 Supinated Strict Weighted Pullups – heaviest possible, rest 60 sec.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X8 Narrow Grip Bench Press (hands 8-12" apart) - heaviest possible, rest 60 sec.
1d) 4X15 GHD.
1b) 4X5 Strict Weighted Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X8 Narrow Grip Bench Press (hands 8-12" apart) - heaviest possible, rest 60 sec.
1d) 4X15 GHD.
