A:
Snatch Grip SOTS Press
(5 x 5 @ Empty ) https://youtu.be/TUTFBXqEgBs
Bar maintain a neutral spine, keep the chest up!
B:
Snatch
(4 x 3 @ 72-75%)
C:
Snatch Pull with Slow Negative
(4 x 5 @ 80% + 3 second negative)
D:
Paused Back Squat
(5 x 5 @ 75%) Only pause on 1 rep for 3 sec in the bottom.
E:
Strict Pull ups
Accumulate:
30 (female) or
50 (male) reps anyhow
F:
Superset
Single Arm Dumbbell Rows
(4 x 8 @ RPE 7/10) Rest as needed.
Hand Release Push Ups
(4 x 8 @ RPE 7/10) Rest as needed.
Comments