04.16.2012

Skill:
-L-Sit: 6x10 sec, 60 sec rest
-Negative Narrow Pushups: 4x5, 90 sec rest
-Handstand Holds: 6x15 sec, 60 sec rest


Strength:


Technique sets:
-OH Squat: 3x3 (45), 60 sec rest
-Snatch Balance: 3x2 (45), 90 sec rest


-2 Hand Squat Snatch (hip), 1 hang squat snatch (knee): 4x1, 2 min rest
Work Sets: [35-40-40-40]


-Strict Press: 4x3, 2 min rest
Warm up: 5x40 - 4x45 - 3x50
Work Sets: [3x57.5 - 3x57.5 - 3x57.5 - 3x57.5]


-Front Squat: 3x3., 2 min breaks
Warm up: 3x55 - 3x75 - 3x95
Work sets: [3x110 - 3x110 - 3x110]