Monday 1. 30s banded pec & lat stretch 30s Spider-Man lunge 5 Push up inchworm 10 PVC dislocates 10 PVC over head squats 10 ring row 2 sets 2. 8 minutes build to a heavy hang snatch - power, squat or split 3. 3 snatch pulls @95-100% of #2 3s pause below and above knees Every minute on the minute for 3 minutes 4. 3 Front squat @75-85% of your 3rm Every 2 minutes for 5 sets 5. Every minute on the minute for 10 minutes alternate between A. 3 strict chest to bar pull-ups - weighted if able B. 12 db or kb push press
Posted on: Mon, 15 Sep 2014 00:47:05 +0000
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