Thursdays Clean, Press Combos

5:15 KB

Warm up
40 2 hand swings, 1 min. on 1 min. off x3 sets = 6 min.
30 - 1 swing 1 trans. 1.5 min. on 1 min. off = 6 min.

Work sets

8 clean, press, snatch L, 8 R, 2 min. on 1 min. off x 3 sets = 9 min.

6 clean, press, snatch L, 6 R 1.5 min on, 1 min. off x 4 sets = 10 min.

4 clean, press, snatch L, 4 R, 4 L, 4 R, 2 min, on 1 min. off x 2 sets = 6 min.

4 clean, press, snatch L, 4 R x 8 sets 1 mi . on 1 min. off =16 min.

Total 54 min.

I got to Girya in PA later than I wanted to so I knew I had to get as many presses in as I could. I also had to make it hard quickly and keep it hard as long as I could. I did combos all on one side before transferring over the other side, to make it each side work harder. I added a snatch after the clean, press combo also to make it harder.

The first work set of 8 clean, press, snatchs L took 1 min. before transferring over to the R for another min. That was a hard set, I could only get 3 sets before I had to reduce it to 6, then 4/4 then finally 4.

I ended up swinging with my students part of the time, although I was only using the 18lb. I got in another 15-20 min. of swinging.