General Warm Up
Plate Warm-up Sequence
2 rounds
0:20 in and outs
0:10 rest
0:20 alternating feet side hops
0:10 rest
0:20 alternating feet forward hops
0:10 rest
0:20 single leg forward hops
0:10 rest
0;20 both feet side hops
0:10 rest
0:20 plank hand walk
0:10 rest

2 rounds
10 good mornings
10 plate overhead reverse lunges
0:20/0:20 side plank reach through

Skill and Build Up
Power Snatch Warm-up
2 rounds
*first round with PVC, 2nd with empty barbell
3 snatch pulls
3 snatch high pulls
3 muscle snatches
3 hang power snatches
3 power snatches

2 sets
*with empty barbell
1 snatch pull + 1 snatch high pull + 1 muscle snatch + 1 power snatch

Strength/Power (15:00)
Power Snatch – weightlifting
establish a 1 rep max power snatch
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 5 = 70 lbs
35lb bar + 10 + 5 + 5 = 75 lbs (couldn’t do this – it was too heavy)
35lb bar + 10+ 5 + 2.5 = 70 lbs


*compare to 11/18/20
35lb bar + 2.5 = 40 lbs
35lb bar + 5 = 45 lbs
35lb bar + + 5 + 2.5 = 50 lbs
35lb bar + 10 = 55 lbs
35lb bar + 10 + 2.5 = 60 lbs
35lb bar + 10 + 5 = 65 lbs
35lb bar + 10+ 5 + 2.5 = 70 lbs

Accessory Work
Upper Body Pushing Accessory Work and Muscular Endurance Training

3 rounds NOT for time
10-12 strict ring dips, unbroken (6 each time – put the rings lower, made sure my elbows were in tight, put feet out a little in front of me in sitting position, then tried to straighten my elbows – this was very tough)
0:30 rest
10-12 sphinx push-ups (I tried these – couldn’t do them so did 6 regular push-ups each time – I was very exhausted at this point.)
0:30 rest

Good workout. I’m sure I’ll be sore. But time to shower and head to work.

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