22072014

Weightlifting (% x Reps x Sets)

• Power Clean + Clean - 60% x (1+2) x 2, 65% x (1+2) x 2 (% of power clean)
• Snatch Balance - 60% x 3 x 4
• Push Press - 70% x 5 x 4
• Muscle Snatch - 50% x 4, 55% x 4, 60% x 3 x 2

Assistance

• 3 sets (rest 30''/set):
• 30 Hollow Rocks:
• 15 Barbell Row (60Kg).

Gymnastics

• 10 Strict Muscle Up (for quality)

Conditioning

• 3 Miles Run.

Vídeo: Snatch Balance