Wednesday Just a comparison video of the big man Alberts snatch and to show you his not all strength and has developed some speed. The top one is from the 26th of Feb and is 105kg muscled up and the bottom is from last Monday at 120kg. Not only did he PR but with work on technique and mobility he has improved his movement patterns, speed and power as well. Still plenty of work to do but his on the right track. a. Strength: 5RM back squat. Once you hit your rep max drop the weight back to 80% and complete 1 set of max reps. Try to aim for at least 20 reps without stopping at the top of the squat. 20mins. b. WOD: 5 rounds for time: 20 KB swings 24/16 10 T2B or knee raise 10 ring dips 15min time cap. Break up reps to not fatigue too heavily in the forearms. Work fast but smart. c. Row effort: Tabata row for metres
Posted on: Tue, 16 Dec 2014 09:54:47 +0000
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