Monday 9/22/14

 

DB SNATCH



 

“Hold yourself responsible for a higher standard than anybody else expects of you. Never excuse yourself. Never pity yourself. Be a hard master to yourself – and be lenient to everybody else.”- Henry Ward Beecher

 

 

1. 6 x 800 Repeats

- 3 Min Rest Between Rounds


2. HSPU and Muscle-Up Ladder - EMOM

Min 1: Perform 1 HSPU and 1 Muscle Up
Min 2: Perform 2 HSPU and 2 Muscle Up
Min 3: Perform 3 HSPU and 3 Muscle Up
Min 4: Perform 4 HSPU and 4 Muscle Up
Min 5: Perform 5 HSPU and 5 Muscle Up

Go as high as possible! If you don't make it to round 6 doing EMOM stop timing yourself and take as long as necessary to get in the required repetitions.


3. Squat:

Superset:

Front Squat 
Back Squat

Rep Scheme

30, 20, 15, 12, 10, 8, 6, 4

For the Squat Superset make sure you are not resting between the front squat and back squat. Immediately hit it! Rest about 1 min between sets. This exercise is designed to put on some mass to your legs. Never a bad thing to occasionally do some mass styled training for cross trainers!