6.19.17

BASECAMP

7 RFT – Rest 1 minute between rounds

10 Fat Bar Reverse Lunges (zercher style) 85/65#

10 Dumbbell Cleans (50/35#) – 5 per arm

20 Lateral Hops over bar (1 Jump=1 Rep)

200m Run

VERTICAL X
Snatch Technique:

3 sets of 5 – Snatch Balance (PVC, Barbell, Barbell with light load)

3 sets of 4 – Hang Snatch High Pull (45%, 53%, 60%)

4 sets of 3 – High Hang Pausing Squat Snatch* (60%, 70%, 80%, 90%)

*Pause 2 seconds in the High Hang power Position

Squat Strength: Rest 3 minutes between each Squat wave below

Wave 1: 5 Back Squats at each % – 60 + 65 + 70 (Perform 5 reps at 6o, add weight and immediately get back under the bar)

Wave 2: 4 Back Squats at each – 65% – 70% – 75%

Wave 3: 3 Back Squats at each – 70, 75, 80%

Conditioning: 3 RFT

10 Fat Bar Reverse Lunges (zercher style) 85/65#

10 Fat Bar Cleans

20 Lateral Hops over bar (1 Jump=1 Rep)

200m Run

No comments

Leave a Reply

Powered by WordPress