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:
80# Two- position snatch
165# front squat 1RM
45#/125#
98#-snatch
185# FS matched my old one rep in Nanos
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