Tuesday 7/20/21 – alternate

DO THIS ONE IF NOT COMING TO WED NIGHT WORKOUT AT WASHINGTON HIGH TRACK.

Warmup

Full Gyms

A. Power Snatch: 5 x 1; rest 1-2 min

note-work up to heavy

B. Power Clean: 3 x 3 TnG reps; rest 3 min

note-work to the heaviest you can do for 3 touch ’n go reps w/good form.

C. 6 rounds:

12 KB Swings – heavy

12 Goblet Squats – same wt.

rest 90 sec

D. DB/KB Cross-Body Clean to Side Press: accumulate 15 each side

Minimal is Maximal Gyms

A. DB/KB Power Snatch: 5 x 1/arm; rest 1-2 min

note-use a heavy weight if you have it!

B. DB/KB/Sandbag Power Clean: 3 x 3 TnG reps or 3/arm; rest 3 min

note-work to the heaviest you can do for 3 touch ’n go reps w/good form.

C. 6 rounds:

12 KB Swings – heavy

12 Goblet Squats – same wt.

rest 90 sec

D. DB/KB Cross-Body Clean to Side Press: accumulate 15 each side

2 Replies to “Tuesday 7/20/21 – alternate”

  1. Worked up to a 70# DB for the snatches. Definitely near my limit for that one.

    100# Sandbag for the cleans

  2. A. Power Snatch: 5 x 1; 115#

    B. Power Clean: 3 x 3 TnG reps; 155#

    C. 6 rounds – 55# KB

    12 KB Swings – heavy

    12 Goblet Squats – same wt.

    D. DB/KB Cross-Body Clean to Side Press: accumulate 15 each side – worked up to 50# DB

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