040313 Понедельник

1. Power  Snatch 

3 x Max Reps, TnG

55kg

Rest 2 minutes between sets.  If you drop below 4 reps decrease the weight.

8/7/7

2.  For time:

10-9-8-7-6-5-4-3-2-1 Jerk, 65-70kg no racks, must be taken from the ground.

2-4-6-8-10-12-14-16-18-20, Pull ups

70kg
24:59

5.  L-Sit

Accumulate 120 seconds

Hold a perfect L-sit for as long as possible, note the time and rest as needed between efforts.  Repeat until you have accumulated 2 minutes.  

"The L-sit is little know outside the gymnastics community but may be the most effective ab exercise.  

Athletes who have developed their L-sit to the point where they 

can hold it for three minute subsequently find all other ab work easy."

-Coach Glassman