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Monday, April 21, 2008

Power Snatch

175 x 3 x 4 sets

TGU's 3 each arm at 32kg, 3 sets
Arm Bar 2 per arm at 32kg

2x rope climb w/ 20lb vest

then used the 32kg for
2 rounds of:
Clean+Jerk 2 per arm
Clean+FS 2 per arm
Jerk+ OHS
Snatch+OHS+Sots press

Took about 10 minutes I wasn't really rushing, the 32kg was a bit heavy for so many sots presses

To perform a sots press you drop into a full squat and press the weight overhead without standing up. It's a killer, try it with a 10lb dumbbell first.

1 comment:

Erik said...

God damn dude. Your volume kills me. I get winded just looking at it. I do like how you upgraded to the 32 post competition. I know how you feel that the 24 is just too light now after the life changing experience at the TSC.

Oh and 175 power snatch was awesome dude. I was just pissed with the 245 because my record is 255 and I was going for a new PR.