Wednesday’s session at 3rd street training hall

Triples in the snatch, 1 power, 1 hang from mid shin, 1 from above the knee, we did 6 to 7 sets. Weight didn’t matter today, we looked for crisp sharp lifts in consecutive fashion. although we did add weight with every set until we we felt we had to drop a rep.
Jerks from behind the neck and utilizing a rack. 6 to 7 sets 3reps per set. again we used triples as the magic number to keep us from limit weight and we want to keep our body guessing.
Next up dumbbell shoulder press, 10,8,6,4,2. We worked up to a max double of 88lb’s kb’s
Now on to some horizontal strength. We used these three movements db bench 10 reps, elevated Pyo push ups 10 reps then med ball passes from a lying down position while your partner stands on a 30 inch box to catch each rep do this combo 3 to 5 rounds.
Very sled pulls for about 100 yards then some lat raises, rear delt raise and some seated db push outs, they are like shoulder front raise but instead lifting up you push the db’s out away from your body. We did 1 to 2 sets of 20 reps for shoulder health and wealth.
Thanks again for stoping by.

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