Friday, April 18, 2014

Off Season: Day 19


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.) Snatch Technique from the High Hang

Use no more than 75% of 1 RM while working this technique. Focus on hitting the hip and landing in a solid position. Stick that position for a second before standing up. No set # of reps, just get some good work in.

C.) Bench Press @ 30X0 
(
Rest exactly 2 minutes between sets.) 

Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%


C.) Three sets of: 

Handstand Pushup x 8-10 reps
Rest 30 seconds
DB One Arm Row x 10-12 reps
Rest 60 seconds


D.) Five Rounds (Quality)

20 Ring Dips 
20 GHD Sit-Ups

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