20/05/2013

    Monday, May 20

    Athlete Development/ Fitness
    A. Mixed Grip Pull Up Clusters 2.2.2; Rest 10 Seconds/ Rest 2 Min x 5
    +
    15 Min AMRAP
    20 Over Head Walking Lunge Steps
    10 Box Jumps- Step down
    Run 200M
    Sport
    A1. Good Morning 12-15; Rest 30 Sec
    A2. Push Press 12-15; Rest 30 Sec
    A3. Russian KB Swing 10-12; Rest 30 Sec
    A4. Bench press 10-12; Rest 3 min x 4
    Weightlifting
    High Hang Snatch + Hang Snatch (below knee)
    75%x(1+1) x3, 80%x(1+1)x2
    Snatch Push Press 3×5
    Snatch Pull 100%x3, 105%x3, 110%x3
    Snatch DL 2×3
    Back Squat 75%x4, 80%x4, 4RM
     

    1 Comments

    Leave a Reply

    Facebook Auto Publish Powered By : XYZScripts.com