Ma 21.3.2016

WU

1) Goblet Squats 3x 15, Hip side 2 sides 2x 10 per hip, Split Squats 3x 10 per leg, Hip airplanes 2x 10 per leg, Band Pull Aparts 3x 10
2) 20x  Tiptoe Snatch @stick/ bar
20min

a) SNATCH 5x 1

No Hook Grip, no moving the feet. Work at 70% of 1RM Snatch. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
20min

b) BACK SQUAT 4x 3

Work at 80% of 1RM Back Squat. Target 10kg increase / week if work sets are above 150kg. Target 5kg increase / week if work sets are below 150kg.
10min

c) STIFF LEG DEADLIFT 4x 6

Work at 65% of 1RM Deadlift. Keep the weight consistent across the work sets. Target 5kg increase / week if work sets are above 100kg. Target 2.5kg increase / week if work sets are below 100kg.
10min