I'll start today with an article on Olympic Lifts... pretty much a once over for most topics:
Link: Truth about Olympic Lifts
Mobility:
Link: Spinal Loading Error
Squat a Day Program:
High Bar Back Squat: 2@60%
1@75%
1@85%
1@95%
- Based off 1RM High Bar Back Squat.
BBG:
7x2 Hi Hang Snatch - Heavy, Rest 60
- Hi hang is with slight dip (bend at knees only)
Link: High Hang Snatch
- In the video, he does two versions, we will be doing the second (no bend at hips)
7x2 Hi Hang Clean + 1 Push Jerk
- Hi hang is with slight dip (bend at knees only)
Link: High Hang Clean
- In the video, he does two versions, we will be doing the second (no bend at hips)
Skill
10 min Handstand Work
- If you can't acquire a freestanding handstand, do a handstand against the wall. If you can handstand with proficiency, try a "nose and toes" handstand where you walk up the wall, and position to where only the nose and toes are touching the wall, not the chest or belly.
Conditioning:
Main Site METCON
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