Trying a new conditioning routine today that requires tactical thinking. Do you go heavy for few reps or light and work high reps? The decision is up to you!
The buy in and cash out are each part of the progressions for a snatch, one of the two Olympic lifts. These will be featuring prominently in the routines for May. You can find some excellent videos and instructions on all aspects of O-lifting at the performance menu site.
Buy in:
Dislocates x 10
PVC Hang Snatch x 10
Deadlift 3 x 5
Try for the same weight range as last week, but go for 3 sets of 5 instead of 3x3.
Conditioning
Back Squats for 40 x body weight
Choose a weight and squat it as many times as it takes to equal 40 times your body weight. You may not change weight after you start. Any re-racking constitutes the end of a round, any failure constitues the end of a round.
Example: You weight 70 kilos. 40 x BW = 2800Kg
If you use 80 Kg's then 2800/80= 35 reps
If you use 100 Kg's then 2800/100= 28 reps
If you use 50 Kg's then 2800/50= 56 reps
Cash Out: Snatch press drop (Perform a Press with a Snatch grip as you lower to full squat, starting the barbell racked across the back of the shoulders as it would be for a Back Squat.)
Post deadlift weight and conditioning time, weight and sets to comments or your FK.UK trog.
Vires et Honestas
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