Wednesday, November 1st
- Tim Derr
- Oct 31, 2017
- 1 min read
OVERHEAD SQUATS + SNATCH WORK
A.
5 Minute EMOM (from rack)
2 Overhead Squats with 3 Second Hold in the Bottom Position.
Use 40% on Barbell
B.
4 Minute EMOM (from rack)
Behind the Head Jerk – 2 Reps/EMOM @ 60% 1RM OHS
*Hold 2 seconds with barbell above head. Stay tight and be focused on active shoulders + tight midline.
C.
13 Minute EMOM (from rack)
Sets 1-3 - 3 Reps @ 60%
Sets 4-6 – 2 Reps @ 65%
Sets 7-9 – 2 Reps @ 70%
Sets 10-11 – 1 Rep @ 75%
Sets 12-13 – 1 Rep @ 80%
D.
OLY LIFTING:
Every 2 Minutes, for 10 Minutes (5 Sets)
3-Position Squat Snatch @ 65-70% 1RM
(High-Hang, Mid-Patella, Floor)
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