Extra Work

Extra Work



Snatch 70%x2, 75%x2, 80%x2x3-4


Clean & Jerk 70%x(2+1), 75%x(2+1), 80%x(2+1)x3-4


1) Accumulate 90-120 seconds in chest-to-wall handstand hold
2) 6 Minutes practicing L-Hold or Tuck-Hold on Parallettes

Handstand Hold: Aim is to keep only nose and toes in contact with wall. Maintain strong hollow. Walk into and out of position. Keep sets submaximal and technically perfect!
L-Hold: Aim to keep the hamstrings parallel with the ground. Keep all sets submaximal and strong.


8 Minutes Volume Accumulation:
1 Rope Climb
5 V-Ups
10 Tuck-Ups
10 Hollow Rocks

Rope Climb: Athletes who are proficient at rope climbs should perform these without the use of the legs.


Run 6x400m @ 2 mile pace, rest 60 seconds between efforts

Noah LaPorteComment