Me and Thiago @ Drive
Warmup: VibraRoll, Tactical Frog, 2.0, Splits
Double KB Swings
24s x1, x2, x3, x4, 10×5
Double KB Snatch
16s x1, x2, x3, x4, x5
20s x1, x2, x3, x4, x5
24s x1, x2, x3, x4
24s x1, x2, x3, x4
20s x1, x2, x2 (to the rack after catch, did others full snatch swing)
–caught the last one with an arched back = DONE
Pull-Ups
BW x1, x2, x3
+20kg 2×1, 2×2
–Lat good for a few, then pulled with even small volume
Van Dams
Thiago has pics on Facebook
Amazing how the height of the split affects how easy or not so easy it is to lift something off the floor
