13
01
2019

Training 1-14-2019

By AJ 0

Warm up: Joint Mobility/Dynamic

Strength:

A) Complex Prep

5 x M.Snatch
5 x BTN Press
5 x P.Snatch
5 x BTN Push Press
5 x Hang Power Snatch
5 x BTN Jerk
5 x 1 Full Snatch + 1 OHS @ 3330

*Performed with a Dowel

B) 1 x Complex

1 x Muscle Snatch
1 x Floating Muscle Snatch
2 x Floating Power Snatches

C) 1 x Complex

1 x Power Snatch
1 x Hang Power Snatch (Mid Thigh)
2 x Floating Full Snatches

D) 1 x Complex

1 x Snatch Pull
1 x Floating Full Snatch

*You only get two attempts at each complex, if you hit your first move onto the next one.
*You are allowed 60 seconds between lifts

Conditioning:

3 Rounds

7 PullUps
7 Cheater Cossack Squats R 53/35
7 Cheater Lunges R 53/35
21 Double Unders
7 PullUps
7 Cheater Cossack Squats L 53/35
7 Cheater Lunges L 53/35
21 PushUps

*A “Cheater” KettleBell position is simply when you are single arm racking a bell and allowed to support the Weight/Rack Position with the other hand. You may do this in your Lunges and Cossack Squats for the day

Cool Down: 3-5 Minutes of Light Monostructural

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