Wed, 122116

De-load week cont:

A. Above the knee hang muscle snatch – 3RM with good speed. No grinding or major pressing 

B. Pendlay rows – 5 x 5-7 across, heavy 

C. Emom x 14-21

*athletes Choose their weaknesses

D. 200m run x 10; rest :45- following last, directly into 10 min row at 2:15/2:25

E. Assistance Work 

1. ghd back extensions 15-18 rep x 4 sets. 

2. Db sa press 8-10’rep x 3 sets each. Smooth controlled 

3. 10 min scAp work 

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