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MONDAY 181210

Announcements:

-12 Days of Christmas starts this Monday

-“Check in to Check Out” also begins this Monday, ask a coach for more details

-OCR class is December 31st at 8:30am

 

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

5 Shuttle runs down and back

10 Reverse lunges

10 Push ups

10 Squats

PVC group Review of By The numbers for Snatch focusing on points of performance

 

Strength and Skill:

On the 1st day of Christmas, our coaches gave to me…Snatchin’ some weight!

Take 15 minutes to build to today’s 1-RM Snatch- while coaches spend time working on your mechanics with you.

If you’re newer to the Olympic lifts, spend 15 minutes working on good mechanics from various starting positions – starting with the high hang and only progressing down toward the floor as good mechanics allow.

 

Fitness:

Four sets for max reps/calories of:
60 seconds of Row/Assault Bike (for calories)
30 seconds of Alternating Single-Arm Dumbbell Snatches
Rest 3 minutes

 

Performance:

Four sets for max reps/calories of:
60 seconds of Row/Assault Bike (for calories)
30 seconds of Power Snatches (135/95 lbs)
Rest 3 minutes

Push hard on these power intervals!

 

Mobility:

Mash Quads/IT bands

Roll Posterior

Couch Stretch

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