http://jtsstrength.com/articles/2014/05/12/strong360-5-ways-make-better-lifter/
Warm up: physio band drills
3x40s clam shell hold
3x8 (each leg) hip opening
Barbell:
3x3 Snatch grip 1st pull + pause at 90-105%. heavy but perfect.
4x1 Snatch pull
3x3 Clean grip 1st pull + pause at 90-105%. heavy but perfect.
4x1 Clean pull
Cond:
Running
4x100m striders
3x200m at 95%
1x300m at 95%
1x400m at 100%
Assistance:
a) 3x8 KB pull over
b) 3x8 DB bent row
c) 3xME L sit
warm up: done
ReplyDeleteBarbell:
Snatch 1st pull: 205, 215, 220
Snatch pull: 205, 215, 215, 215
Clean 1st pull: 235, 255, 275
Clean pull: 235, 255, 270, 270
Running: done
Assistance:
a) 53
b) 70 (lawnmower row)
c) 15, 15, 20
Monday's HBBS: 170-190-210
ReplyDeleteWalk out: 3 @ 255 and 3 @ 266
Wednesday's Barbell:
Snatch 1st pull and snatch pull: 95-100-105
Clean 1st pull and clean pull: 125-130-135
Jigsaw Conditioning for Wed done.