Wednesday 21st August, 2019

AM SESSION (optional):

Rowing Intervals:

Every 90s x 4
Row 250m

Every 3 x 2
Row 500m

Every 5 x 2
Row 1km

Every 10 x 1
Row 2km
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Warm Up:

A. Two sets of three reps of muscle cleans w. a three second pause in the top position.

B. Two sets of three reps of power clean w. a three second pause in the catch.

C. Two sets of three reps of power clean w. a three second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position).

D. Two sets of three reps of power clean w. a two second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position)

E. Two sets of three reps of power clean w. a one second pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position) without the pause in the catch followed by a front squat of the first version (down slow, up fast, no pause in the bottom position)
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Snatch:

Build to a heavy single**
**Pause 1s below knee and in catch
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3 Position Snatch:

High
Mid thigh
Low clean
+ 3 Strict Ring to chest pull ups
1 Strict MU
3 Strict Dips
x 6 sets
Rest 90s after each set
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Power Clean with Pause:

Every 90s x 10
3 Power clean - Singles, pause 1s in catch.
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Every 5 mins x3

Assault bike 30 Cals
20 Medball clean@30lb
10 T2B//K2E

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