A.
Sots Press
5 sets of 5 with empty bar
maintain a neutral spine, keep the chest up!
B.
Squat Snatch
Take several warm-up sets, then:
5 sets of 3 @ 70%
C.
Snatch Pull
5x5 Reps @ 75% of Squat Snatch
With 3 seconds Eccentric
D.
Pause Back Squat
5x5 Reps @ 70% of Back Squat
Take several warm-up sets, then
5 set of 5 at presccribed % with 3 second pause at the bottom of each rep
E.
Accessory hold
7 sets each
20sec work
10sec hold
20sec rest
- Bent over Barbell Row, 20/10kg
-> hold on chest
- Tricep Extensions
-> hold on top
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