Friday 13/12/13 – Competition

Workout of the Day

Notice in slide #4 Ilya Ilin is starting to lean back but his arms are already bent, the bars trajectory has already been set and he has begun pulling himself under the bar. He does not “lean back” to get to this position – the lean you see happens naturally when you fire your hamstrings, keep the bar close and drive DOWN under the barbell. Also, take note of how quickly he gets his feet back on the ground (No floating into position!).
A.
Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)

B.
Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)

C.
Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

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