- 2 pos snatches: 5 sets x 2 reps ( 1x hang + 1x floor).
- positional snatch pulls with pause at each position: 5 sets x 1 reps. you choose the weight. use good form. here are the positions: starting position….lift to: 1″ from ground, pause 1 sec. lift to 1″ below knee, pause 1 sec. lift to 1 ” above knee, pause 1 sec. lift to mid thigh, pause 1 sec. lift to down position pause 1 sec. stand to the high hang….pause 1 sec…now reverse the same positions and pause 1 sec at each pos. this is 1 rep and 1 set.
- snatch push press: 5 sets x 5, 4, 4, 3, 3 reps. you choose the weight. get strong at the top. pause at top 1 sec.
- roman chair sit ups on glute ham if you have it. pause 1 sec with your back parallel to the floor…then sit up. 100 reps
- back extensions: 3 sets of 10 no weight. pause at parallel then return to start.
- 7 min cold shower.