Friday, April 11, 2014

Off Season: Day 12 (Testing Week, Day 3)


Warm-up: Wil-Fleming Snatch Complex 

Overhead Shrug x 10 
Romanian DL x 10 
Squatting Muscle Snatch x/ Trap Raise x 10 
Overhead Squat x 10 
-add weight- 
Muscle Snatch (From Hip) x 5 
Halting Power Snatch (Pause below knee and mid thigh) x 5 
3- Second Snatch x 5 

A.) Take 15-20 minutes, not more, to establish a 1-RM Snatch.

B.) Take 15-20 minutes, not more, to establish a 1-RM Clean & Jerk.

C.) "Squatting Elizabeth"

21-15-9
Squat Cleans (135/95)
Ring Dips 

D.) Goat Work

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