2021 | WEEK7 | DAY 4
Friday
Warmup
Three sets:
- 50 Single-unders
- 20 Air-squats
- 7-7 DB row @ 30kg
- 10 Back extension on the floor
- Weighted side plank @ 10kg DB
- Hollow-hold roll to superman 10 reps
Oly
Muscle Snatch + tall snatch+Sotts Press: (3+3+3)x 3 working sets.
@ 30kg
Muscle Clean:3x3
@ 40-50-60kg
Snatch Balance: 3,3,2,1,1. Work up in weight each set.
@ 60/60/70/75/80kg
Jerk Dip + Jerk + Jerk Dip + Jerk: (1+1+1+1)x 5 sets.
@ 80kg (knee hurts today)
Front rack position hold: build to a heavy single.
@ Up to 130kg
Snatch Deadlift: 3x3 @ 105% of best snatch.
@ 95kg
Tempo Snatch Deadlifts: 2x1. 10 seconds up, 10 seconds down @ 90% of best snatch.
@ 82,5kg
Accessory
3 rounds of
- 10 shoulder raises
- 10 ab-wheel
- 10 kang squat
- 14mx2 farmer carry @2x30kg