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TUESDAY 180403

Warm-up:

Individual…

Row or Bike or Run

Crossover Symmetry

10 Hollow Rocks

Group…

Bear Crawl Down

Zombie Walks Back

10 Dislocates

10 Good Mornings

10 PVC Snatch Grip Behind the neck presses

10 PVC OH Squats

Ostrich Walks Down

Bunny Hops Back

Review Snatch Positions

 

Strength and Skill:

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

Fitness:

For max reps/calories:
3 Minutes of Rowing
3 Minutes of Kettlebell Swings
3 Minutes of Assault Bike

Performance:

For max reps/calories:
3 Minutes of Rowing
3 Minutes of Power Snatches (135/95 lbs)
3 Minutes of Assault Bike

 

Mobility:

Roll Posterior

LAX to Traps and Shoulders

Mash Quads

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