2017 Open & Regional Prep
Power Snatch, Above Knee
*2sec pause above knee. Build to a heavy double. Make small jumps (5-10lbs) per set and only move up if both reps feel fast/clean.
Tempo Back Squats
*3sec neg, 2sec pause in bottom, explode to top. Start at a moderate load and make 10-20lb jumps each set. Do not chase weight. Focus on positions. If you have a chink in the armor now, it will get worse as we get into heavy 3s and 1s.
15sec Cal Row Sprint, 45sec Easy Row
*Keep track of total calories rowed. Easy row should be at a pace that is slow enough to keep moving yet recover. Do not stop row completely.
3 Rounds of:
Min 1: Side Plank (L)
Min 2: Side Plank (R)
Min 3: Suitcase KB DL (L)
Min 4: Suitcase KB DL (R)