Monday 7.11.16
New Cycle:
A1) Dumbbell Strict Press
3×9-12 @ 30X2, rest 90s
A2) Front Rack Reverse Lunges
3×12-16, controlled, rest 90s
B1) Pendlay Row
3×4-8 @ 20X2, rest 60s
B2) Side Plank
3×45-75s, rest 30 between sides, rest 60 before next Pendlay row
C) Snatch Lift Off
Every 2 Minutes for 12 minutes
3 Snatch Lift Offs to above the knee, 1 second pause above the knee pulling the bar back
D) Snatch Off Blocks
Every 2 minutes for 12 minutes
1.1 Snatch from above the knee off blocks, 3 second pause in the bottom. 10 seconds between reps working on setup.
2016 07 11