SATURDAY 17/7/2021
SATURDAY
*Always do the Optional work if you are feeling strong and fully recover otherwise skip the optional work and stick to the main workout. Quality over Quantity. It's not how many parts you do but how you do them.
A. (Optional)
Snatch Technique
Overhead squat x 1
*this part is to help you improve your technique and bar awareness
*stay light and be stable
B. (Optional)
Build to todays heavy single
Snatch x 1
*optional 3 sets @85, 90, 95% of todays HSingle
*Rest 1:00 between attempts
MAIN WORKOUT
A.
Build to todays heavy single
Clean and Jerk x 1
*optional 3 sets @85, 90, 95% of todays HSingle
*Rest 1:00 between attempts
B.
Build to todays heavy single
Back Squat x 1
*followed by 3 Sets of 2 Reps @80, 85% of todays HSingle
*Rest 2:00 between attempts
C.
EMOM for 10:00
M1: 30m x Flat Sprint
M2: 5 x Box Jumps @75/60cm
* All out efforts
*Then rest 2:00 and when timer reaches 12:00...
For Time
9 - 6 - 3
Ring Muscle ups
Power Snatch @43/30kg
Double Unders x 10 (90 - 60 - 30)
OPTIONAL ADDITIONAL WORK
A.
3 Sets of:
Bend Over rear delt raise x 10 followed by...
Strict Pull ups x 10
Rest 1:00 between sets
B.
3 Sets of:
Dumbell bend over Rows x 10/each followed by...
Barbell bicep curls x 10
Rest 1:00 between sets