We are going to start implementing Olympic lifting. After the past 12 weeks (building phase) we need to start being a bit more dynamic. Be familiar with the movements which come up.
warmup:
Sled push and pulls
Muscle Snatch: x 10, x 8, x 6 then into the Power snatch: x 4, 90% x 2 x 2
Main:
Bench: x10, x5, x5, x3
Then add sling shot: 5 sets of 3 then in up to 3 sets find a heavy double
80% for max reps
Assitance and core:
5 rounds : 3 pullups and 3 dips using 70#/50#
Hammer Curls 3 x 10 @ 60#s
50 overhead situps using 75#
Double today:
10-1 SDHP 95#/75
1-10 HSPU
Rest 5 min
Hit a Tabata airdyne then 4 min at 60%
AOD
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