Tuesday, 11/2/10

B-Ash: shoulder dislocating OH Squat
Snatch: Build up to a light triple (squat snatch)

Dynamic Warm-Up

DE Press with chains: 8 x 3 at 60% minus chain weight (use 3/8" chain), 45s rest *see below
Ring Dips: 2 x 10+, 60s rest
Wide Grip Bench: 2 x 10+, 60s rest (optional)

5 RFT of:
10 Squat Snatch 95# *
10 Ring Dips
*If your snatch stinks (the o-lift), do hang power snatches and overhead squats, or just overhead squats

Run or Row: 2 min on, 1 min off, 8 rounds

*Take 60% of your press 1RM and subtract the chain weight (14#) and use that on the bar + chains. So if your max is 155#, use 95# minus the chains (bar + 17.5# per side + chains). If you don't have chains, just use 60% max weight. Remember to move the weight as fast as possible- it should NOT be slow!

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