Tuesday, January 5, 2010

Week 2 Day 2

1.) Power Snatch + Overhead Squat 80% (of snatch) x2 x6

2.) Deadlift 6x4

3A.) Walking Lunge 3x12-20 (Go heavy, carrying anything you can get your hands on)
3B.) GHR with hip extension 3x6-10
3C.) Twisting Hanging Leg Raise (HLR) 3x8-12

4A.) Sled Drags 100' forward x 5-10
4B.) Sled Drags 100' backwards x 5-10

5.) Grip work

Notes: If you do not know how to snatch, I will be posting a video tutorial in the next few days for beginners to learn how to do so safely and effectively. But for now, I recommend using a dumbbell instead of a barbell. Do 3-5 sets of 3-5 reps as a beginner. Disregard the overhead squats with weight. You can practice the overhead squats separately with a 3/4" pvc pipe if necessary. The first 3 sets of deads will be warm ups, the last 3 will be hard working sets. On the last set, perform as many reps as possible getting at least 4 reps. Sets 3A-C will be performed back to back, grab something heavy and do your lunges. If you do not have access to a GHR, you could do poor man's GHR's on the ground with foot support, or good mornings or RDL's. Twisting leg raises, hang from bar and touch knee to opposite elbow. Or do any ab work you can handle, these are not easy.

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