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Monday 5.15.17

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Olympic.
A. E:90 x 5 sets
3 Position Pause Squat Snatch (hi-hang, hang, low-hang) @ 65-75% of 1RM Snatch
*3 second pause in each position.
**Hip opening emphasis, speed under bar, positioning, technique work. Hi-hang (hip), Hang (top of knee), Low-hang (below knee)

Conditioning.
AMRAP 12 min
54 Double-unders — Penguin Jumps
9 Squat Snatches
6 Bar Muscle Ups –> TTB
*BB weight = 95/65–>75/55–>55/35

Weakness Work.
Choose ONE

GYMNASTICS
EMOM x Strict HSPU or Pike HSPU to a Deficit
*Note – Week #7
See link for intstructions: 048 Gymnastics Progression
or

STRENGTH
Back Squat
4 x 5 @ 70%
1 x 1 @ 85%

Competitor.
*Week 7-Day 1*

Strength.
A. Back Squat
4 x 5 @ 70%
1 x 1 @ 85%

B1. Glute Ham Raise – 3×22 (weighted if possible)
Rest 1 min
B2. Incline Bench Press – 3×5 (AHAP)
Rest 2 min

Olympic.
A. E:90 x 5 sets
3 Position Pause Squat Snatch (hi-hang, hang, low-hang) @ 65-75% of 1RM Snatch
*3 second pause in each position.
**Hip opening emphasis, speed under bar, positioning, technique work. Hi-hang (hip), Hang (top of knee), Low-hang (below knee)

Conditioning.
AMRAP 12 min
54 Double-unders
9 Squat Snatches
6 Bar Muscle Ups
*BB weight = 95/65

Skill.
EMOM x Strict HSPU or Pike HSPU to a Deficit
*Note – Week #7
See link for intstructions: 048 Gymnastics Progression