1. Snatch variation:
SA DB snatch: 8X3+3
*Do 1 set every 1:00*
2. Snatch pull: 5X2 @ 95%+ of best
3. WOD
60 yard sprints X10
*Do 1 sprint every 1:00*
Post loads and times to comments:
This week at BBCF:
Tuesday
Strength: overhead squat
WOD: T2B
Wednesday
Strength: hang clean
WOD: Annie
Thursday
Strength: floor press
WOD: giant sets
Friday
WOD: 400M run, pullups, pushups
db snatch @25#
ReplyDeletesnatch pull @145# (!)
sprints rule.
No dumbells heavy enough at home so:
ReplyDeleteSnatch ladder starting, one snatch one hang snatch work to 1rep max then 3 sets of 1 rest as needed. Final weight 110
Coach Spurlock Ab buster 25# weight.
Spring 60yds x10 1 per minute
3x10 weighted chin up. 10# weight. Just trying to get use to this weight belt