Bench Press
Take 3 sets to Warm up and build to get to your 70-80%
Then:
6x5 70-80% of 1RM
in-between each set 10 Goblet Squats 50/35#
Rig 15min - running timer
Strength Circuit
35:20 3 sets 2 laps
DB Kneeling single arm press 40/25
Rig Sumo squats 185/125
DB snatches 50/35
KB bench single leg DL 55/35
Swiss ball plank extensions
- Athletes should work to go up in weight each set. - All reps should be completed before putting the bar down. - Somewhere between 70-80% of your 1RM clean is a great place to be by the end. - Score:
Barbell Class Warm up Hip Drills Ankle mobility Shoulders Ploy’s Snatch Drills 5 rounds 3 lift offs+ 3 high pulls + 2 Angel Drops + 2 OHS Snatch complex Emom x 2:30 8 rounds 1 high pull + 1 pause snat