10
02
2019

Training 2-11-2019

By AJ 0

Warm up: Joint Mobility/Dynamic

Strength:

A) Complex Prep

5 x Muscle Snatch
5 x BTN Press
5 x Power Snatch
5 x BTN Push Press
5 x Snatch Balance to Parallel
5 x Snatch Balance
5 x Full Snatch

*Performed with a Dowel

B) Work up to 3 sets of the following complex. These are ideally performed at the same weight across all the working sets

1 x Snatch
2 x BTN Push Press
1 x Pause OHS

*Rest 90-120 seconds between efforts
*The goal of your pause squat is to focus on a solid upright position in the bottom of the hole. Further, the goal is to maintain this position while you rise, not overly leading with your hips and dropping your shoulders

Conditioning:

15 Power Cleans (155/105)
150 Meter Row
5 Strict PullUps
15 Clean Pulls (155/105)
150 Meter Row
5 Strict PullUps
15 Deadlifts (155/105)
150 Meter Row
5 Strict PullUps

Cool Down: 3-5 Minutes of Light Monostructural

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