January 21, 2014 admin

01/20/14

2mins on / 1min off x4 @ 85%:

5 Power Snatches
20 Double Unders

Rest 5mins

2mins on / 1min off x4 @ 85%:

10 Deadlifts
5 Push Ups

Notes:  Snatch and Deadlift weights should be tough but unbroken.  Start where you left off each round…record total rounds and reps for each couplet.


Competitor’s Program

1. :40on / :20off x18 @ 95%:

3 Sets of Ring Rows (feet just in front of rings)
3 Sets of H.R. Push Ups
3 Sets of Air Squats
3 Sets of Toes to Rings
3 Sets of Push Press 45
3 Sets of Row

Notes: This is one continuous piece that will last 18 minutes…do all 3 sets of Ring Rows then move on to Push Ups and so on.  Each set should be at a very hard effort.  Record reps for each :40 and total.

2.  4×1 3-Postition Snatch

Notes:  Position 1: Hip (dip w/ vertical torso), Position 2: Thigh, Position 3: Below Knee.  Build up to working weight and use the same weight for all 4 sets.


“Happiness is not a goal, it is a by-product.” – Eleanor Roosevelt

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