Movement prep: Spend a lot of time time rolling out the pecs. Work on internal and external shoulder rotation for a solid 20-30 minutes before you even pick up a bar. Having overly tight chesticles pulls the shoulder into internal rotation causing us to bail on that bar. Those reps don't count!
Snatch:
80% OTM X3
rest 1 additional minute
85% OTM X3
rest 1 additional minute
90% , 1 every 90 seconds X3
Time under tension dead lift-
60% 1RM, fast pull to the top, slow lower through the negative for 7 seconds. Touch and go.
Fast up / sloooow down.
5-5-5-4-4-4
Run-
10x 1 minute max efforts. 30 second recovery between each.
* When we move to the new site there will also be no bull shit programming for endurance athletes. So if you know of anyone trying to go long let them know shit is about to hit the fan!
Worked on Snatch for 45 minutes to improve my ability to get under the bar. Worked up to 70lbs. Awesome considering my normal squat snatch is 45 lbs!
ReplyDeleteDeadlift: 180lbs.
Run: Check.
Snatch:
ReplyDelete80% 185#
rest 1 additional minute
85% 205#
rest 1 additional minute
90% , 215#
Time under tension dead lift-
60% 1RM, fast pull to the top, slow lower through the negative for 7 seconds. Touch and go.
Fast up / sloooow down.
5-5-5-4-4-4
275#
Run-
10x 1 minute max efforts. 30 second recovery between each
Done
Snatch:
ReplyDelete80% 155#
rest 1 additional minute
85% 165#
rest 1 additional minute
90% , 175# (a lot of misses)
Time under tension dead lift-
60% 1RM, fast pull to the top, slow lower through the negative for 7 seconds. Touch and go.
Fast up / sloooow down.
5-5-5-4-4-4
225#
Run-
10x 1 minute max efforts. 30 second recovery between each
Subbed Row- 1:45-1:50 pace through out.