For your edification and reading pleasure:
Strength & Barbells: The Foundations of Fitness
by Michael Wolf, SSC (at Starting Strength)
BBG (off)
Snatch Pull + Power Snatch: 2(1 + 1)
1st: Work to a max for the complex (10 min)
2nd: 90% x 2(1 + 1) x 2 (5 min)
Click here for a video of the snatch pull as well as a detailed explanation.
"2(1 + 1)" means 1 snatch pull and 1 power snatch followed immediately by another snatch pull and another power snatch, i.e., 2 repetitions of "1 snatch pull + 1 power snatch."
Strength/WL
Deadlift
5-5-5
Conditioning
8:00 AMReAP of:
3 KB Swings, 2 pood/1.5 pd
3 Pull-ups
3 Box Jumps, 24"/18"
6 KB Swings, 2 pood/1.5 pd
6 Pull-ups
6 Box Jumps, 24"/18"
9 KB Swings, 2 pood/1.5 pd
9 Pull-ups
9 Box Jumps, 24"/18"
.
.
.
Add 3 reps to each movement as the workout progresses. As you may remember, the 2 pood KB (32 kg) is approximately 72#, and the 1.5 pood KB (24 kg) is approximately 53#. Dumbbell substitutions for these weights are usually 70# and 55#, respectively.
Depending on numbers, we may do this in two separate groups.
Compare to 2015.03.30.
Finale
Complete 20 or 40 TTB in as few sets as possible (no more than 5 sets). Between sets, practice static handstands (i.e., no handstand walking).
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