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FRIDAY 190506

Warm-up:

Individual…

Foam roll thoracic spine
Bike 2 minutes

Group…

200m Jog
PVC warm-up:

-Dislocates
-Good Mornings
-Matrix Turns
-Leg Swings
-OH Squats
-PVC Snatch progression work

Review the Snatch work for the day…

Strength and Skill:

Every 2 minutes, for 16 minutes (8 sets) of:
Slow Pull Snatch x 2 reps
For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch. Build across the 8 sets to hit a challenging double. Please drop the barbell and reset between each rep.

Fitness:

For time:
18 Burpees
18 Alternating Single-Arm Dumbbell Snatches
14 Burpees
14 Alternating Single-Arm Dumbbell Snatches
10 Burpees
10 Alternating Single-Arm Dumbbell Snatches


Performance:

For time:
18 Bar-Facing Burpees
9 Power Snatches (155/105 lbs)
14 Bar-Facing Burpees
7 Power Snatches
10 Bar-Facing Burpees
5 Power Snatches

Time cap of 10 minutes.

Mobility:

Coach led mobility to work on upper back and hips for 8 minutes.

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