StrongFit Advanced Foundations November 14 - 17

Oly Mon Nov 14

Snatch High Pull + Snatch
3 x 2(1 + 1) @ 75%

Snatch Pulls
3 x 2 @ 110%

Build to heavy double OHS

Gym Tue Nov 15

Seated Hamstring Stretch + Foam Roll
- 2 Minutes each
T2B Eccentrics with a spotter
- Accumulate 20
L-Sit Holds on plates or floor
- Accumulate 120s
EMOM x 20
1-3 Strict MU/Banded MU
2-4 Strict Deficit HSPU/Weighted Dip

Oly Wed Nov 16

Dip + Pause + Dip + Jerk
3 x 2 Jerks @ 80%

Power Jerk
Build to heavy double

Build to heavy single FS

Oly Thu Nov 17

Power Clean + Jerk
Build to max Power Clean

Below the knee Clean Pulls
3 x 3 @ 100%

Snatch Grip RDLs
3 x 3 @ 100%