GENERAL PHYSICAL PREPARATION
PRE-WORKOUT
Band pull-aparts: 2 x 25
Band push-downs: 2 x 15
Band push-downs: 2 x 15
WARM UP
0-10 minutes
3 sets of with empty bar:
5 Bent-over rows
5 Push Press
5 Jerks
5 Power Snatch from below knee
5 OHS
1:00 Single Unders
STRENGTH/SKILL
10-35 minutes
Shoulder Press Clusters (1 X 3)
* Working sets start at 60%, and add 10% after each set for 5 sets at 3 reps. Goal is last 2 sets at 90%+. Record highest weight used for last set.
* Rerack weight with 15 second rest between each rep
* Rest 2 minutes after each set
* These should be tough, and you will need a spotter for each rep
* Newer athletes work a 5X5
* Rerack weight with 15 second rest between each rep
* Rest 2 minutes after each set
* These should be tough, and you will need a spotter for each rep
* Newer athletes work a 5X5
METABOLIC CONDITIONING
35-50 minutes
Metcon (Time)
15-12-9-6-3
Power Snatch (95/65) (45)
OHS (95/65)
* 10:00 Cap
Power Snatch (95/65) (45)
OHS (95/65)
* 10:00 Cap
ACCESSORY
OH KB Carry: 3 x 50-100 ft. Rest 60 seconds.