Monday’s Workout: 1-25-16

Power Development:

Black: Power snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 power snatch from the high hang (pockets), 1 power snatch from just below the knee and 1 power snatch from the ground.

Green:   Complete 6 sets of 8 deadlifts with a light to moderate load. Add weight to each set as you feel comfortable. Rest as needed in between sets.

Blue: Explosive deadlifts: Complete 5 sets of 3 reps at 65% of 1 rep max. Make these reps as fast as possible. Then, using the same weight, complete 1 set of dead stop deadlifts for as many reps as possible without sacrificing solid technique. You should be able to hit 15-20 good reps with this weight.   

Purple: Squat snatch: Work up to a heavy single. Then, take 75-80% of that number and perform 2 sets of the following complex: 1 squat snatch from the high hang (pockets), 1 squat snatch from just below the knee and 1 squat snatch from the ground.

For all groups: complete 1 RKC plank for 20 seconds in between each set.

Conditioning:

Complete 2 rounds of the following:

45 seconds of Mountain climbers (all color options), 15 seconds off 

45 seconds of Slam balls 20#/15/slam balls 20#/15 / power snatches 95#/65 / power snatches 115#/75, 15 seconds off

45 seconds of goblet lunges 53#/35 /bodyweight lunges / front rack lunges 95#/65 / front rack lunges 115#/75,   15 seconds off    

45 seconds of Wall balls (20#/14)/ air squats / squat cleans 95#/65 / squat cleans 115#/75  15 seconds off

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