Saturday, October 24, 2015

It's the weekend! 

It's the freakin' weekend! Get excited. And we get to lift. Just lift and lift and lift!

We had our big day of fun go hard for a long time on Thursday and worked together today so tomorrow we get technical and move weight. 

Warmup

  • 400m run or 500m row
  •  
  • 2 ROUNDS
  • 30 DU's or 60 SU's 
  • 15 Squats
  • 15 Situps
  •  
  • 500m row or 400m run

Only a few days... maybe a week... left to run so if you want to get after that be our guest. We'll get in some mobility as well as we get ready for some strength. 

Strength

Snatch Pull x 3reps x 5sets @ 95-110% of 1RM

Get that weight heavy and work on that 1st and 2nd pull to get the bar to the hips as fast as possible. 

Snatch Complex x 5 working sets

  • Power Snatch
  • Hang Snatch
  • Snatch 

For the first lift you just want to get the bar overhead. Try to work on your power position in the first lift and then get your best depth on the second two reps. Once you get heavy if you need to drop the weight between your reps do so, but try to string them together for the first few working sets at least. 

Eat a steak tonight. And ice cream. 

- Team 782