HOLY COW!! IT'S ACTUALLY A TUESDAY! Yesterday wasn't Monday?
Team A ( Explosive Work )
- Muscle snatches to 2RM. Second rep, you should struggle. Then 6x5 reps. Take a weight where you can complete each set within 45 seconds.
- 1 floor power snatch + 1 hang snatch + 1 Snatch Balance to a technical 1RM (meaning if you struggle, stop)
- Snatch pull from standing on 2" blocks, 6x4 reps,
- Panda pulls, sets of 5 until you get bored stupid
- Squat jumps with an empty barbell, stop above parallel, 100 reps
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Team B ( Strength )
- Front squats with slow eccentric, 6x3
Slow is dependant, don't think I don't know that even if I said 3 seconds, you guys will overdo the weights and end up doing it in 1 1/2 seconds. And the girls will take too light a weight. May as well let your conscience state what is slow eccentric
Remember to minimize muscular activation with control
- Clean pulls with pause 1" above floor, pause 1 second at lowest position. 6x2
- Behind neck push press to, 3x5 reps. Only the last 2 reps should you struggle a bit in a set
- Box jumps to a height where when you land, you're at parallel (100 reps)
- Rows, 50 reps
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