Growth & Development

A.  Snatch Grip Deadlift  ** FOCUS HERE IS TO HIT YOUR POSITIONS**   STEP 1. Pull from the floor to slightly above your knee  STEP 2. Pause at this point slightly above the knee x 2 seconds STEP 3.   Finish the deadlift to the hip crease  STEP 4. Hinge at the hip and descend 4 seconds down CONTROLLED  to the floor      DO NOT TOUCH N GO ! good reps and re set  5 reps x 3 sets

B. 5 Sets

250/200m ROW

20 wallball/goblet squats 14/12

10 hang clean + jerk 95/65

250/200m ROW

+ 2:00 rest between each set

 

Performance

A. Back Squats @ 02×1   2 SECONDS PAUSE in the BOTTOM each REP 3 reps x 5 sets @ 80-82%

B. Barbell OH lunges x 20 reps ( 10 each side ) 75/55 resting 2-3 minutes  between sets GOAL IS GETTING ALL 20 no bar drop  please drop weight if you necessary x 3 sets

C. 3 RFT

15 HSPU

9 Deadlift 225/155

6 chest to bar pull-ups

 

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