@CFR5
-: Goblet Squat (3×3)
5 sec negative, 5 sec in bottom position
Superset with first 3 sets of snatch, not max effort
A: Pause Snatch (1×1)
1 set every 2:00
12 sets total, build to peak single
Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak
Start at roughly 40-50% of snatch, make 7-10% jumps until 70-80%, then 3-5% jumps until peak
B: Halting Snatch Deadlift (4×3)
5 sec negative on last rep
110% of best snatch
C: Front Squat (8×3)
Start slightly higher than last week and make similar jumps.
Build to a peak triple by set 6, repeat weight (or close to it) for sets 7 & 8
Announcements:
Saturday, 1.17.15 – Happy Hour and Auction