Workout:
A. OHS; 3, 3, 3, 3, 3; rest 2 min
85,90,95,100,105
B. HAng squat clean; 3 reps on the min for 8 min @moderate effort,
work on tension and landing position
85# x 3 x 8
C. rear foot elevated DB split squats @41x1; 4-6x3/side; rest 1 min bw sides
20x4
20x5
20x4
D. DB power snatch; 12 reps x3/side; rest 1min
30x12/side x 3
E1. DB lateral step ups; 10 reps x3/side; rest 1 min bw sides
10#x10/side x 4
E2. Single leg semi straight leg hip extension isometric; 20 seconds
x4; rest 40 sec
20x4
E3. Sissy squats; 3 slow controlled reps x4; rest 1 min
3x4
E4. Back extensions; 10 reps @3030 x4; rest as needed
10x4
Not much to say on this one. I did the DBs snatches 12 in a row on one arm then switched. Could have done 35# but he gym is borrowing my 35's. 40 seemed too heavy for 12 in a row on one arm. No cramping on the hip isometric this week, I did stretch right away though. Thanks!
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