Wednesday, November 27, 2013

FS, Snatch, lactate work

A. FS @20X1; 5,3,1,1,1; rest 2-3 min
A. 125, 135, 145 (video), 150, 155

B. 4 sets - Drop snatch + Snatch balance; rest 90 sec
B. 35, 45, 50, 55
C. 6 sets - Segmented snatch DL x 2 + Snatch; rest as needed (build heavy)
C. worked up to 90# (video at 85)

+
6 sets:
5 NPUBBJ (3 – 45# plates stacked)
7 KB swings
20 sec max effort AD
rest walk 3:30
RPM= 76, 79, 76, 76, 81, 80

Notes:
- DROM warm up
- Heavy weight on snatch grip deadlift, focus on weight transfer
- NPUBBJ high turnover, extension at the top of the jump not required
- Record RPMs for AD

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