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MONDAY 180312

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

10 Dislocates

10 Good Mornings

Pigeon Stretch

10 Jumping Spiders

Cobra Pose

10 Squats

Review the Snatch Positions and build to a starting load

 

Strength and Skill:

Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1 rep

Build over the course of the 10 sets to today’s heavy single.

 

Fitness:

Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – Strict Pull-Ups x Max Reps in 40 seconds
Minute 2 – Alternating Dumbbell Snatches x 20 reps

 

Performance:

Every minute, on the minute, for 10 minutes (5 sets of each):
Minute 1 – 5 Hang Squat Snatches
Minute 2 –Strict Pull-Ups x Max Reps in 40 seconds

Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

Score is Strict Pullup Reps

 

Mobility:

LAX to Traps and Shoulders

Banded Lat Stretch

Roll Posterior and Lats

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