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11.09.2012

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility

Impact/Focus: Snatch Balance
5 sets of 3 Reps each:
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance

Notes: Today’s total emphasis should be focused on skill development and technical practice; loads should facilitate this priority.

“Persistence Hunting”
Complete as many reps/meters as possible for each movement within the time allotted
5:00 x Ground-2-Overhead (lbs)
4:00 x Row (meters)
3:00 x GHD/Abmat Sit-ups
2:00 x Wallball (20/14lbs)
1:00 x Box Jumps (24/20”)

Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs.

Post method, lbs, meters, reps to comments.

Skill Development
Mobility, Static Stretching, PNF, and Myofascial Release as necessary.

Samy Daghir

1 thought on “11.09.2012”

  1. “Persistence Hungting”
    Complete as many reps/meters as possible for each movement within the time allotted
    5:00 x Ground-2-Overhead (lbs)
    4:00 x Row (meters)
    3:00 x GHD/Abmat Sit-ups
    2:00 x Wallball (20/14lbs)
    1:00 x Box Jumps (24/20”)

    Snatch 47 reps @95#/898m/50/21/16

    Look at that handstand!

    ~Chase

    Reply

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