8/20/2013

19
Aug

8/20/2013

Strength
Snatch Grip Push Press + OHS
5 sets of 3 + 1 @ AHAP

Conditioning
21-15-9
Deadlift (225/135)
Box Jump (30/24)

For this movement, one set is comprised of 3 Snatch Grip Push Press (done behind the neck) immediately into 1 Overhead Squat. Start the weight for your first set at around 60% of your Overhead Squat max. Add weight across the next four sets as you feel comfortable. Once you reach a weight that is tough, stay with it and fine-tune your technique. Be careful dropping the bar from overhead to your back rack. This can be dangerous, so please stick with a weight light enough that you can control and are comfortable with.

Choose a weight for the Deadlifts that is no more than 70% of your 1RM. High rep Deadlifts can be dangerous, especially when done quickly. Please choose a weight appropriate for your level of strength, experience, and assess how you’re feeling when making the decision. For this particular workout, I’d rather you go a bit lighter versus heavier. A good rule of thumb for this volume is around 50-60% if you’re not feeling 100% or you’re not totally comfortable with the movement. Scale the Box Jumps to whatever height you’re comfortable doing 45 jumps. I would rather you scale the box lower and complete the workout a bit faster and safely versus busting a shin or having to do step-ups.

Leave a Reply