11/30/17

Weightlifting
-Lift Off Prep-
Jerk Work 
Tall Jerk + behind the neck press in jerk split stance: (3+3)x3

Pausing Dip+ Pause Jerk: (1+1) x 3. Pause in the jerk for 3 seconds to make sure your footwork is locked in.
Snatch Work
Pause Snatch Balance+ Drop Snatch: (1+1)x5
Pause for 3 seconds at the bottom.
Snatch pull: 4×3
(Perform 10-15 banded scapular pull apart or crossover symmetry in between sets)
Metcon
3 rounds
1 minute AMRAP Kettlebell swings
1 minute rest
1 minute AMRAP wall balls
1 minute rest
1 minute max cals assault bike
5 minute rest
Repeat
*Post total reps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s