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MONDAY 170213

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

15 Dislocates

15 Good Mornings

Snatch Review Skill

 

Strength and Skill:

For the following 14 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 60 seconds, for 4 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 60 seconds, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 60 seconds, for 4 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

Fitness:

Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

 

Performance:

Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

***Record total working time.

Mobility:

LAX to Shoulders/Traps

Roll Posterior

Couch Stretch

 

Box Brief:

*****Showers are up and going now!

*****We are planning to take out the flooring Saturday after the workout, so if you want to help great!  Also- if we requested mats you can pick them up then.

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