Heavy day tomorrow…

Notice… Heavy day… NOT max out day for most of you…

The goal is to get a heavy weight that allows you to end the day having been successful on all the sets you attempt tomorrow…

Hang Snatch (Power or Squat)
50×3, 65×2, 80×2, 85-90×1, 90-95×1 and 90-101×1 (Last set might be a PR set for newer people to the gym)

Workout…

20 Alt. DB Snatch (30-35/45-50#)
15 Box Jumps (Step Ups)
6/10 STRICT Chest 2 Bar Pull Ups
20 Alt. DB Snatch
15 Box Jumps
6/10 STRICT Chin Above Pull Ups
20 Alt. DB Snatch
15 Box Jumps
6/10 KIPPING Chest 2 Bar Pull Ups
20 Alt. DB Snatches
15 Box Jumps
6/10 KIPPING Chin Above Pull Ups
20 Alt. DB Snatches
15 Box Jumps
6/10 Muscle Ups
* 12:00 cap to finish or get as far as you can

Lots of way to work through the pulling options, but go from slow, strength work to faster, pulling work…

Scaling options:
Reduce the number of reps just slightly as a first option…

Then choose from any of the following options from easiest to most difficult:
1 – Ring Rows
2 – Strict Lower Body Assisted using a kids bar
3 – Strict Band Assisted (Pause on the bottom)
4 – Strict Partner/Coach Assisted
5 – Slow Negatives (3-5 secs each)
6 – Strict Chin Above
7 – Strict CTB
Faster…
8 – Jumping Chin Above
9 – Jumping CTB
10 – Jumping Muscle Ups
11 – Kipping Chin Above
12 – Kipping CTB
13 – Kipping Muscle Ups

Justin VanBeek

Written by: Justin VanBeek

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