aiṓn

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October 4, 2009

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WORKOUT: Sunday, 9AM; Conditioning – Week 14

WARMUP
Dynamic mobility drills – 10 minutes

SNATCH DRILLS – 5′ STICK (Repeat with Bar – 2 to 5 reps)
Pressing Snatch x 10
Heaving Snatch x 10
Snatch Balance x 10
Mid-Hang Snatch Pull x 10
Tall Muscle Snatch x 10
Mid-Hang Muscle Snatch x 10
Scarecrow Snatch x 10
Tall Snatch x 10
Mid-Hang Snatch x 10

SNATCH (Singles)
65 x 2
75 x 2
95 x 2
125 x 2

OVERHEAD SQUAT
125 x 4

FRONT SQUAT
145 x 5

BACK SQUAT
175 x 5

DEADLIFT – snatch/hook grip
235 x 5

PUSH PRESS
175 X 5

BENT PRESS
Bar x 10 each side

PULLUPS
2 sets of 12

 

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Written by SJ

October 4, 2009 at 11:56 am

Posted in Olympic Lifts

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