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DSC_0184Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Good Mornings
5 x Snatch Grip Deadlift
5 x Power Snatch
5 x Overhead Squats
III. Mobility

Impact/Focus: Snatch Work
Warm-up as needed before completing the workload below. Reference 09.30.2014 for %’s.

I. EMOTM for 8:00: 2 x Snatch (75-80% 1RM)
II. Snatch Pulls: 3×3 (105% 1RM)

Notes: We will begin to implement additional strength work throughout the week. The following training layout indicates that the athlete will complete the 8:00 every minute on the minute work, then after completion work through their sets of snatch pulls.

Post loads to comments.

Complete as many rounds/reps as possible in 16:00 of
10 x Handstand Push-ups
20 x Box Jumps (24/20)
30 x Abmat Sit-ups
40 x Wallballs (20/14)
50 x Calorie Row

Post rounds/reps completed to comments.

Samy Daghir

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