2015-06-21

SUNDAY WORKOUT (HYDRO STRONG PATH - 12PM ONLY!)

Strong TEST day for Front Squat!

But first!

POWER/SKILL:
2-Position Power Snatch
- Mid-Thigh Hang Power Snatch
- Below Knee Hang Power Snatch
* Start at just 60% of your best Snatch and really work solid positions before slowly moving upward...

KEY POINTS: Jump at the same point during the lift and no jumping forward...

6-8 total sets over 15-20 total minutes...

STRENGTH:
Quickly build to a Front Squat 1RM in 10 minutes only...

Use 4-6 sets to get to your heaviest weight...

ASSISTANCE WORK:
Rockstar Barbell Rotations
3 sets of 10 reps
combo w/
Hip Extensions w/Partner Holding Feet
3 sets of 15-20 reps (Add weight, if possible)

3 comments:

Crystal Stidham said...

80# Two- position snatch
165# front squat 1RM

Lisa Dempsey said...

45#/125#

Susannah Dunn said...

98#-snatch

185# FS matched my old one rep in Nanos