22/07/2013

    Tuesday, July 23

    Athlete Development/ Fitness
    A1. DB Snatch x 10 Left/ 10 Right; Rest 30 sec
    A2. SA DB Row 8-10 @ 20X0; Rest 30 sec
    A3. Single or Double Unders- 45 Sec; Rest 1 Min x 3
    +
    4 Rounds for Time:
    20 Cal on Rower Male/ 15 Female
    15 Russian KB Swings
    10 Toe 2 Bar
    Sport
    A. Push Press- 5,3,1,5,3,1; Rest 2 Min
    *Keep load moderate to focus on a tight dip and explosive hip speed
    B. Split Jerk- Build to a max
    C. DB Incline Bench Press 20-25; Rest 90 Sec x 5
    Weightlifting
    Power Snatch + Snatch 80%x(1+1)x8
    Jerk 80%x2x8
    Bench Press 80%x4x4

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