7/1/13 Monday

Performance

A. Dip Power Snatch

Build as heavy as you can, but bar speed and mechanics must be present to increase in weight.

 

B. 
Back Squat; 
5 reps @ 65-70% (of 1RM), 3 reps @ 75-80%, 1 rep @ 85-90%

Rest 2-3 minutes between sets.

 

C. 
Every two minutes, for 12 minutes:

Back Squat x 6 reps @ 75% of 1-RM

 

Competition

Will be posted at gym