05/12/2016

Perfomance:

A. Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

B. 10 min AMRAP
Run 400 Meters
10 Hand-Release Push-Ups
10 pistols
10 Hand-Release Push-Ups
10 pistols

Competition:

A. Five sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes

Goal should be to perform all sets with between 90-95% of your 1-RM Snatch.

B. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Sets 4-9 – 3 reps @ 85-90%
* Set 10 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets.

This is the last week of the volume pressing. Hang in there.

C. 10 min AMRAP
Run 400 Meters
10 Hand-Release Push-Ups
10 pistols
10 Hand-Release Push-Ups
10 pistols