January 29, 2019

January 29, 2019

20 secs on/10 secs off of :

thrusters

empty barbell. focus on efficient and driving up and exploding hips instead of "pressing before extension".


Power Snatch - 5 minute warmup + every 3:30 for 5 sets complete TnG sets listed.

5 . 5 . 5

"." rest 30s between reps .


Deadlift- 3 minute warmup + every 2 minutes for 5 sets @ tempo

4 reps @ tempo 31x1

-build
-tempo =  1sec at top, 3 sec down, 1 sec on floor
-load the posterior chain


Good morning @ 32x1 of 8-10 reps x 4 sets  (weight of choice) 10 minute clock:

tempo = 3sec down 2sec hold 1 sec at lock out


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