*As a reminder, we will be entering a new program cycle starting this Monday (which, I am aware, is the 4th of July. If you can’t make it to Day 1, you can make it up on Tuesday).
I would like to go over a few things, training-wise, with all of you, and I will be at the gym this afternoon (Friday), after the 4:30 class, when most of you are usually coming in to train.
Treat today as a test to see how you currently feel; if it’s not there, technique or speed-wise, don’t push it to the point of frustration. 3 misses at a weight is the most you can take, then back it off and hit a single or 2 at 85-90% of what you made for your Heavy Single.
Technique Primer:Slow-Pull Snatch (5 sec to mid-thigh) + High-Hang Snatch + Snatch Balance – 4 x (1+1+1)
A. Snatch – build to today’s heavy single
B. Clean & Jerk – build to today’s heavy single
C. Squat Clean – 30 reps for time @ 80% of today’s heavy single C & J
Rest 7-10 minutes, then…
D. For time:
*If you don’t have a Muscle-Up yet, complete:
20 Rounds for time of:
3 Chest-to-Bar Pull-ups
3 Ring Dips