Monday February 9th, 2015

Today we are going to be working Power- strength. Doing 1 set every 2min we are going to be doing 1 full snatch followed by 1 over head lunge each leg. We are going to start off at a 50% weight and work up to a maximal weight. Then we are going to use a 35% weight to start. Doing 8 reps of each exercise we are going to do 4 rounds of Muscle snatch, Shoulder press, bent-over row, up right row, rollout.  Then 6 rounds of 20m shuttle runs doing 5 sprints every minute on the minute. Then Stretch.

Warm-up: 15min

SSP: 5min

Olympic Weightlifting:

Starting at 50% of your 1 rep max snatch, we are going to be 1 full snatch followed by 1 overhead lunge on each side. Do 1 set every 2min.

1. 50%

2. 55%

3. 60%

4. 65%

5. 70%

6. 75%

7. 80%

8. 85%

9. 90%

10. your best

then

use a 35% weight to start. Doing 8 reps of each exercise we are going to do 4 rounds of Muscle snatch, Shoulder press, bent-over row, up right row, rollout. 

Then

6 rounds of 5 20m shuttle sprints on the minute

stretch