10.29.18 Monday

A. Muscle Snatch Prep
Behind Neck Snatch Grip Push Press x 3 reps
Hip Muscle Snatch x 3 reps
Muscle Snatch from Above knee x 3 reps
Muscle Snatch from Ground x 3-5 reps
B. Muscle Snatch  – 12 minutes to Build to Heavy Single
C. Three Sets:
Tall Kneeling Hammer Curl x 10-12 reps
Dumbbell Tricep KickBack x 10-12 reps
D. “Ali” 
Against a 12 minute Clock
Row 2000 / 1750 Meters
In Remaining Time complete as many rounds and reps as possible of
7 Shoulder to Overhead 135/95#
7 Toes to Bar
E. DeCompression
Need help on how to dominate the cardio? Here’s Coach Angelo with some great tips:

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