Landed in Long Beach this morning (thanks Jet Blue), and certainly cannot complain about the approximate 900 degree swing in temperature (celsius). Obviously I’ll be a hair busy over the next week, so the content—other than the work—may be a little sparse. If want to know what’s going on behind the scenes, you can like our Facebook page or follow us on Twitter for frequent updates.
Tomorrow, the superfriends unite.
1) 5X3 Snatch off Blocks (just below the knee) – heavy but fast, rest 60 sec.
2a) 3X5 Snatch Pull – heavy, rest 45 sec. DEMO VIDEO
2b) 3X5 Heaving Snatch Balance – medium/heavy and fast (the goal is your 1rm Snatch for 5) rest 60 sec.
1a) 3X10 “Strict” Weighted GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X10 Tempo GHD Situps – (3 seconds down, 3 seconds up) rest 60 sec.
4 rounds for total working time of:
7 Deadlifts @ 315/225#