REMINDER... To ensure you guys are recovered and ready for the Open in a few weeks we are tapering down to just ONE games training session per week..
This session can be completed at TUESDAY during Open Gym OR THURSDAY @ 7:30PM...
As for today...
1 Snatch Grip PAUSE Deadlift (Pause 3 seconds above the knee)
1 Mid-Thigh HANG Power Snatch
1 Overhead PAUSE Squat (Must hold the bottom for 3 seconds)
1 Squat Snatch (Off the floor)
Work near perfect positions on all of these movements, but get as much weight on the barbell for this one as you can over the course of 5-7 total sets...
20 minutes ONLY for this one...
Deadlifts (153#/225#)(65-70% 1RM Deadlift if you need to scale)
Kipping HSPUs (Scale with AbMats OR down to regular Push Ups, if needed)
* You will start with just 1 Deadlift & 1 HSPU, then go to 2 DLs & 2 HSPUs... Keep moving each movement up by just 1 rep... Try to get as high up the ladder as you can in FIVE MINUTES...
Be VERY CAREFUL of your HSPU control as you start to fatigue... Don't let your head crash down to the floor...
50 Band Pull Aparts & 50 Band Pull Downs
(Not for time & break up & rest as needed)
POST YOUR BEST LOAD & YOUR TOAL REPS FOR THE WORKOUT TO COMMENTS