Thursday January 19, 2017

(Competition / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD 1

Every 3 minutes, for 21 minutes (7 sets):
Snatch (Squat snatch is the goal)
Sets 1-2 = 3 reps @ 60%
Set 3 = 2 reps @ 70%
Set 4 = 1 rep @ 80%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 95+%

SOD 2

Every 3 minutes, for 21 minutes (7 sets):
Clean & Jerk (squat clean and jerk is the goal)
Sets 1-2 = 3 reps @ 60%
Set 3 = 2 reps @ 70%
Set 4 = 1 rep @ 80%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 95+%