Thursday, August 10th 2017

Warm-Up:
3 Minutes of Double Under Practice
1 Minute Wide Squat Hold
10 PVC Pass Throughs/Dislocates
10 PVC Good Mornings
10 PVC Overhead Squats
10 PVC Sots Press
Snatch Progressions w/ PVC Pipe

Strength:
3 Postion Snatch (High Hang[Hip] + Hang [Above The Knee] + Floor)
Set 1: 50% of 1RM Snatch
Set 2: 55% of 1RM  "
2 Postion Snatch (Hang [Above The Knee] + Floor)
Set 3: 60% of 1RM  "
Set 4: 65% of 1RM  "
Snatch: (Floor)
Set 5: 70% of 1RM  "
Set 6: 72%-75% of 1RM  "
Set 7: 75%-80% of 1RM  "

Workout of The Day
4 Rounds For Time:
20 KB Swings 55/35
10 HSPU
20 V-Ups

 

::CFS Weightlifting Class::

2 Postion Snatch (Hang + Floor) | 5 Sets @ 60%-70%

Snatch | 5 Sets 70% or more

Clean Pull + 2 Cleans | 4 Sets 70%-75%

Clean & Jerk | 4 sets 75% or more