C08262014

 In Competitors

BASIC:

  1. Deadlift

5 @ 65%

5 @ 75%

5+ @ 85%

B. 5 x 20m Lunge w/barbell

C. Skill

D. WDD

 

COMPETITOR:

A. Snatch from high block 3 rep; rest 20 sec between reps

B. Snatch DL.Pull 3.3.3.3.3

C. Good Morning 4 x 10-12

D. Pull-up 3.3.3.3.3

E. 4 sets

Max American KBS 53/35#

then 50m Prowler Push; rest 4-6 min

 

GOALS:

BASIC: Base of your 1RM. Add weight between sets of 20m Lunge with weight on back

COMP: B is a Snatch DL then a Snatch Pull from ground, work positioning.

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