Workout #1:
Set 1: 8x (Dynamic Effort) on the minute
2 Back Squat @ 155#
5 Air Squat Hop
Set 2: 5x
5 RDL @ 155# (ea)
5 C2B Pullup
5 Box Jump @ 36"
1 min rest
Set 3: 7000# Ground-to-Overhead
26 Snatch @ 135#
26 Clean and Jerk @ 135#
(9:16)
Squat Hops just involve leaving the ground at the top of your range of motion to encourage full extension and explosive movement. Dynamic Effort means working at 1/2-2/3 of your 1RM and focusing on maximizing bar speed. 7000# at 135# per rep requires 52 reps... I split it in half just to work on my snatch, but the clean and jerks are much faster.
Workout #2:
Set 1: 21-15-9
Clean @ 155#
GHD Situp
(around 6 minutes)
Set 1: 8x (Dynamic Effort) on the minute
2 Back Squat @ 155#
5 Air Squat Hop
Set 2: 5x
5 RDL @ 155# (ea)
5 C2B Pullup
5 Box Jump @ 36"
1 min rest
Set 3: 7000# Ground-to-Overhead
26 Snatch @ 135#
26 Clean and Jerk @ 135#
(9:16)
Squat Hops just involve leaving the ground at the top of your range of motion to encourage full extension and explosive movement. Dynamic Effort means working at 1/2-2/3 of your 1RM and focusing on maximizing bar speed. 7000# at 135# per rep requires 52 reps... I split it in half just to work on my snatch, but the clean and jerks are much faster.
Workout #2:
Set 1: 21-15-9
Clean @ 155#
GHD Situp
(around 6 minutes)
