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Wednesday, June 10, 2009

Birthday Pull Ups
Birthday Pull Ups

Snatch

Novice: Overhead Squats 5-5-5-5-5  Keep it light and focus on a deep quality squat.

Intermediate: 1-3-5 Pressing Snatch Balance-Snatch Balance-Overhead Squat.  Keep it light and focus on technique.  The idea is to get used to landing in a solid overhead squat.

Advanced: Snatch Sets of 2 with no more than 75% to 80% of 1RM.  Focus on technique.

Then, X rounds for time of:

15 knees to elbows
20 hollow rocks
25 anchored or GHB sit ups
Novice & Unlimited: 2 to 3 rounds
3/Wk & Advanced: 4 to 5 rounds


* Ab Killer workout inspiration from OPT’s blog.  I think the original included L-sits and even more knees to elbows…

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