1.) Snatch 3x3, 4x1
2.) Deadlift 8x3
Pull as fast as possible, don't perform more than 3-4 all out sets
3A.) Step ups 3x8-10 each leg(perform all reps on one leg, then switch)
3B.) RDL 3x8-10
3C.)GHB Situps 3x8-12 weighted and slow(hold weight behind neck, I prefer light sandbags to easily dump)
4.) Hill sprints or sled drags 10-15 minutes
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1.) 132, 152, 176, 186, 196, 206 lbs
ReplyDelete2.) 216, 266, 316, 366, 386, 406, 416, 426 x 6
3.) Assistance work