Thursday 5 September 2019 - POWER HOUR ( 430 and 530 )


Published August 31, 2019


3 mins emom - warm up - 3 x 10 pass thru, 5 around the head, 10 overhead press

5 mins emom - Barbell - 5 x 1 snatch pull to knees, snatch pull to hips, hang power snatch above knee, power snatch

 

Power snatch - 2 reps @ 50%, 55%, 60%, 65%, 70%  every 90 sec

 

Back Squat - 8 minutes ( every 2 minutes ) to warm up to working wt - 5 reps each @ 40%, 3 each @ 50%, 3 @ 60%, 3 @ 65%

Stamina squats - 12 minutes

even - 3 Front squats ( add wt to last week or use 67% max 1 rep of back squat )

odd - 6 back squats ( same wt as above )

 

Bench press / KB row - 8 minutes to warm up

4 Super sets every 3 minutes ( bench and row done back to back - rest remainder )

Bench - 5 reps @ 75% max, 5 HEAVY KB rows each side


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