4/12/13

 bcc

warmup
ankle+wrist
leg swings
l pulls
squats
skill
db snatch latter 1-2-3-4-5-4-3-2-1each arm @60%, one set per minute
speed
200m x4 @ 90%, rest 2 mins btwn sets
strength
pullup 4x3 as heavy as possible, 90 sec rest btwn sets
body row 4x15 w/45 sec rest btwn sets


ssp

warmup
ankle+wrist
leg swings
l pulls
squats
skill
snatch max 1 rep, build up gradually, can be from the ground or hang
speed
100m x4 @ 90%, if you feel good, run your 2nd one @100%
strength
pullup heavy 5x2, 90 seconds rest
body row 4x15 w/45 sec rest btwn sets