Power Snatch + Front Squat and Deadlift + Sprints

Posted: November 11, 2016 in Uncategorized

Friday, November 11, 2016 @ Gryphon Football

AM

Power Snatch 3 @ 95, 5 x 3 @ 135, 5 x 3 @ 155

3 Position Power Snatch 3 x 3 @ 135

 

PM

McGill Curl-up 3 x 15 sec

Birddog 2 x 8

Side Plank 2 x 20 sec

Rope Pulldown 5 x 10

Pallof Hold 3 x 20 sec

a1) Kneeling Jump 3 x 3

a2) Front Squat 2 x 5 @ 135, 3 @ 225, 5 @ 315, 3 @ 350, 2 x 1 @ 290, 3 @ 390

b) Deadlift 5 @ 275/325/375/375/375

c) Skater Squat 3 x 8

d1) Mountain Climber with Ball 2 x 15

d2) Calf Raise 2 x 15

 

Stair Sprints 5 sets on 60 secs

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