Monday – Training

Games Prep

Part I

A. Snatch; 1 x 2 @ 80%, 3 x 1 @ 85%, rest 2-4 min
B. Snatch Pulls; 1 x 3 @ 95%, 2 x 2 @ 100%, rest 60-90 sec
C1. Front Squats, 1 x 5 @ 70, 1 x 3 @ 75%, 1 x 2 @ 80%, 2 x 1 @ 85%, rest 20 sec.
C2. Sit Ups; 5 x 20, rest 2-4 min

Part II

Conditioning

4 Rounds

30 seconds max reps, 30 seconds rest

1. KB Swings (2/1.5)
2. Dynamic Drop Bench Press* (135/95)
3. Pull Ups (minimal to no kip)

Record reps for each movement in each round.

The Dynamic Drop Bench Press is a plyometric pressing movement that begins with the bar in the fully locked out position. You then will release your hands and catch the bar right before it reaches your chest. You will then explosively press the bar back into full extension and locked out position. (Video to come soon)