Monday 6-18-18

Monday 6-18-18

Strength/Oly

You Choose…

1) Snatch balance - max for day; 4x3@70%

2) Power snatch + snatch – 5x1+1@75%

Or

1) Bench Press- 5x5@75%

2) Banded Tricep Extensions-5x12

Followed by:

4 sets:

3 Box Jumps ( high as possible)

12 Pull Ups

200 M Run

1 min rest between rounds

After Party: Weighted Planks 4x:30

Notes: On power snatch + snatch, focus on an aggressive turnover and securing the bar overhead as high and as quickly as possible; the turnover and height at which the bar is fixed overhead should be the same for the power snatch and following snatch, with adjustments for fatigue. That is, turn the bar over as high as possible and sit into the squat immediately. On box jumps, focus on extending the knees and hips maximally before lifting the feet rather than simply reaching for the box with hip flexion; attempt to drop down onto the box softly.