“To know your limits, you have to reach them.” -Steve Bell
Level 1
Every minute on the minute for 20 minutes, alternate between
3 Front squats
5 Bench press
Level 2
4×2 Snatch balance
4×1 Snatch
Then
Every minute on the minute for 12 minutes, increasing in weight each time, do 1 snatch.
Competition
A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be heavy for the triple. All snatches must be received above parallel.
B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds
C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
Good workout today, Santana! I’ve really missed the box during the last couple of weeks. It was good to be back.
ReplyGood seeing you, Kevin.
Reply