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MONDAY 170410

Warm-up:

Individual…

Skip rope 2 minutes

Accumulate 20 KB swings

15 Good Mornings

Group…

15 Matrix turns

15 OH PVC Squats

Snatch Review and Warm-up

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

 

Fitness:

Complete as many rounds and reps as possible in 8 minutes of:

Row 300/250 Meters
10 Single-Arm Dumbbell Push Presses (Left Arm)
10 Single-Arm Dumbbell Push Presses (Right Arm)


Performance:

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders
6 Snatches (135/95 lbs)

 

Mobility:

LAX to Traps/Shoulders

LAX to Plantar Fascia

Roll Posterior

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