Monday, January 5, 2015

1/5/2015

Jim    12:00 AM    6 comments


1. Hang Power Snatch (below knee):  4 sets x 3 reps @ 60% of Snatch 1RM, Rest 1-2 min

  • ·         Set-up from the top…lower bar to bottom on kneecaps, quick pause before each rep

2. Snatch-grip Deadlifts:  4 sets x 6 reps (2.0.3) @ 12 to 14RM, Rest 90sec

  • ·         Tempo = 3 seconds to stand up, 2 seconds back to floor)

3. 10 sets - work here should be less than 1min:

  • ·         3 Push Jerk

  • ·         3 Muscle Ups (sub 3 ring rows + 3 dips)

  • ·         + Rest 2 min

*Post results to comments.

Fix Your Knees 

6 comments:

  1. Craig BestJanuary 5, 2015 at 4:34 PM

    1) 75
    2) 155
    3) 85/ring rows/ring dips

    ReplyDelete
  2. UnknownJanuary 5, 2015 at 4:48 PM

    A) 75
    B) 145
    C) 85, ring rows and dips at station

    ReplyDelete
  3. UnknownJanuary 5, 2015 at 6:18 PM

    1) 55#
    2) 95#
    3) 65#, ring rows/dips

    ReplyDelete
  4. Kyle HinerJanuary 5, 2015 at 6:30 PM

    1) 75#
    2) 135#
    3) 3x 95#, 3x 105#, 4 115#; ring rows & ring dips

    ReplyDelete
  5. UnknownJanuary 6, 2015 at 6:26 AM

    1) 125#
    2) 145#
    3) 145#, ring rows/ring dips

    ReplyDelete
  6. UnknownJanuary 8, 2015 at 7:13 AM

    1) PVC technique and 20# barbell (slowly introducing my shoulder back to overhead!)
    2) 80#
    3) 65#, ring rows, stationary dips

    ReplyDelete

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