A. Snatch - 3 reps x 5 sets, rest 2:00
B1. (Weighted) Ring Dips - 5 reps x 5 sets @ 30X2, rest 90 seconds
B2. Max Standing Box Jumps - 1 rep x 5 sets, rest 90 seconds
Coach’s notes: Note the load for sets of snatch in A. In B1 increase load per set if you achieve 5 reps @ tempo - note 2 second pause at top. In B2 increase height of box each set but start from standing only, no run. Post all results to comments.
Scaling will used for dips. No matter what weight or style dip you are using ensure full range of motion and stick to the tempo.
Who is going to make it onto the 36" box today? Who is going to set a or today?
A1: Snatch - 95#,115#,135#,145#,150#x3reps PR
ReplyDeleteB1: Weighted Dips (bars) - 25#,45#,55#,70#,80#
B2: Standing Box Jumps - 24"+5 45# plates (about 36")