ROLO Training - January 13th
3 sets of:
3 Sn Push Press + 3 Sn Balance + 3 OHS @ 50-60% of 265lbs, rest 90 seconds
Snatch from Mid-Shin
6x1.1.1 rest 10 seconds between single, rest 2 minutes between sets
Build to moderate load for the day, think between 70-85% of 265lbs
You will snatch deadlift the bar every rep, good bar path, then you will lower down to the mid-shin position and perform the snatch.
In the Hole Front Squats
Build to tough 3RM for the day, rest 2-3 minutes
Build to a weight that will challenge your strength, but not your position or posture.
Set the bar up, so that your hips right below parallel. Make sure to create tension and trunk, and upper back is nice and strong as you drive out of the hole, lower back into the squat, and reset as needed.
4x10 reps @ RIR 2
rest 90 seconds
leaving 2 reps in reserve on last set.
Weighted Back Extension
4x10 reps @ HEAVY
rest 2 minutes.