[youtube=http://www.youtube.com/watch?v=T8cNX0c3YqQ&feature=related]
- work up quickly to max muscle snatch
- power snatch (100% of muscle snatch weight) x2x8
- snatch balance (heavy single)
- heavy walking lunges 3×20
- windshield wipers (three sets to failure)
pocket Hercules!!!
muscle snatch up to 55 kg
power snatch at 55 and 60 kg
snatch balance up to 65 kg
Ms: 70kg
Ps:70kg
Sb:80kg
Walking lunges:24kg
Windshield wipers on the floor about 10/set
muscle: 100#
power: 100#
balance: 75#
lunges: 35# each hand
windshield wipers: few attempts on bar, set of 10 on floor
Muscle Snatch: 50kg
Power Snatch: 50kg
Snatch balance: 65kg, almost hit 70
Walking lunges: 45# db
muscle- 65#
power- 65#
Snatch balance- 55#
walk lunges- 3X20 plus 1X35
Muscle Snatch – 40#
Power Snatch – 40#
Snatch Balance – 35#
Kettle Bell Lunges – 15#