I need to get my grip as relaxed as this. |
Hang power snatches
Warmed up for about 10 minutes with a broom handle, 25lb bar and a 45lb bar.
65 x 4*
70 x 4*
65 x 4, 4, 4*
70 x 4*
Even though I did lots of practice snatches, I felt like the first set at 70lb required a bit too much pressing out, so I dropped the weight back 5lb for a few sets. When I tried 70lb again, the first few reps were decent, but the fourth had a little bit of pressing. The sets with asterisks (*) are the ones in the video.
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Hang cleans
95 x 6
105 x 3
115 x 3
120 x 3
125 x 3
130 x 3
My form started to suffer in the last set, so even though I felt I had the strength to add more weight, I decided to call it quits.
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Wide cable rows
70 x 10
90 x 10
100 x 10
105 x 10
105 x 6
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Incline curls @ 25s
9, 5, 4
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