Tuesday, 090517

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Clint with PR Hang Snatch

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Weightlifting / Strength: 

a. Power Snatch : 2×3@77% of 1RM power snatch, 3×2 @80%, 3 x 1 @80-85%

b. Front Rack step ups: 10- reps alternating x 4 sets; HEAVY ACROSS here 

c. Weighted Pull-ups; every 2:30 min ; hit heavy triple chin up at temp of #31X1…3 second down , 1 at the bottom while maintaining completely active upper; and a 1 count with chin over bar etc x 6 sets 

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Conditioning: 

Sessions 1:

30/25 cal bike 

10 hang power cleans 

20 ghd situps 

rest 6 minutes x 4 rds 

***ascend in weight each round for HPC ; start 185-225/123-153 (modify accordingly)

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Session 2: (optional)

4 rds 

20/16 cal row 

60’ HS walk 

1 legless rope climb

1 Rope climb 

20 air Squats 

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becomplete:

1. 5 rds, NFT: :10 second ring support hold + 10 hang scap squeezes with pause at top + 15 banded scap squeezes + 12 db bent over rear fly’s 

2. 3 x 12-15 ; thoracic extension variation https://www.youtube.com/watch?v=LY19pZvh468 

3. Crossover Symmetry Protocol