Training 08-31-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

2 x Power Snatch

*Begin your first round at a load not exceeding 95/65 and build each round focus on explosive, crisp clean movement
*Allow yourself to test the last Speed/Power block today. You’ve been working a lot of splits lately see how that has translated back to your Power Snatch

2. Squats 2 x 20 @ 45-55%

*Rest 2-3 Minutes between efforts
*In picking your percentages today, go with the weight that meets your level of fatigue for the day. If 2 x 20 @ 55% is gonna crush you for the rest of the week then go somewhere between 45-50%. Be mindful that these are volume builder sets though so don’t turn away from challenging yourself in your sets



Alternating Hang Split Snatches 115/75
Box Jumps 24/20

*Your first set of snatches goes 8/8, then 5/5 and finally 3/3

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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