"Never Give up! Failure and rejection are only the first step to succeeding."-Jim Valvano - Ratio 1.61 Gym
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“Never Give up! Failure and rejection are only the first step to succeeding.”-Jim Valvano

“Never Give up! Failure and rejection are only the first step to succeeding.”-Jim Valvano

STRENGTH

3 x 10 Tempo Push-Ups (3sec descent)

3 x 6 Pull-Up Practice (Athlete will focus on eccentric and concentric movements. slow controlled eccentric descent followed by explosive concentric explosion with aid of a spotter.)

Jerk Practice

5min Warm-up w/ empty barbell

  • Work on dip and drive
  • Hold in receiving position for 5sec

Power Jerk

1 x 5- 60%

1 x 5- 65%

1 x 5- 70%

METCON

12min AMRAP

5 Power Snatches (135/95)

10 Handstand Push-Ups

15 Toes to Bar

OPTIONAL TRAINING SESSION 

3 x 6 Dumbbell Snatch Strict Press

Increase each set, do not compromise form.)