Snatch max, 80%/2×2
Clean & Jerk max, 80/2×2
3 rounds for reps of:
1:00 ME Front Rack Barbell Step-ups 20″ box 95/65#
1:00 ME C2B Pull-ups
1:00 UB Handstand Hold
Note: The HS hold is meant to be performed completely UB. Perform a 10 Burpee penalty (AFTER the entire piece is completed) for every time the HS hold is broken within each 1:00 interval.
My top recovery tips:
1. Epsom Salts Bath
2. Chiropractic especially ones that have the following services: Active Release Technique, Graston Technique, K-Laser, and Acupuncture. Locally we use the wizard Dr. Larry Gray (www.GrayCSA.com).
3. Soft Tissue Work: Voodoo Bands are magic. Lacrosse balls, foam rollers, jump stretch bands, and peanuts(two lacrosse balls taped together) are not only musts, but they are tools that should be mastered.
4. Nutrition: lots of water, lots of Fish Oil, Multi-Vitamin, and anti-inflammatory foods.
5. Sleep! At least 9 hours if you are training hard!
Some of My Highlights from the last week:
For seminars or online coaching/programming, go to: