2015-07-19

SUNDAY WORKOUT (HYDRO STRONG PATH - 12PM)

Final progression week for Sunday's strong path!

We will snatch test this next week!

BARBELL SKILLS:
Work up to 90-95% of your best Snatch and then perform 1 SQUAT Snatch every 2 minutes for 6 total rounds...

The weight CAN change on during these 6 rounds and you can give a new max a go on the final set ONLY if things feel great today...

STRENGTH:
Deadlift
8 reps @ 65%
6 reps @ 75%
4 reps @ 85%
2 reps @ 95%
1 rep @ 100% + (If things feel good)
* Take 2 minutes rest between these last two sets

You will have 15 minutes to do all of sets...

ASSISTANCE WORK:
Single Leg Hip Raises off a Bench
3 sets of 10 reps each
(Try one last time to go a little heavier)
combo w/
Box L-Sit Hold (Straight Legged OR as close as possible)
3 sets of :20-:30

POST ALL RESULTS TO COMMENTS

3 comments:

Lisa Dempsey said...

52# (85%) snatch
177.5# DL (5.5# PR)

Susannah Dunn said...

105# snatch, 250# DL (heaviest I've gone since hurting my back!)

Darren said...

Snatch 120#
Deadlift 320#