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MONDAY 191021

Warm-up:

Individual…

Bike 2 Minutes
Crossover Symmetry

Group….

200m Jog
15 Dislocates
10 Good Mornings
10 OH PVC Reverse Lunges
10 PH PVC Squats

PVC Snatch Progression Drills….

Review the Strength work and warm up to starting loads

Strength and Skill:

Every 90 sec, for 12 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)

Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+

 

Fitness:

Every 4 minutes, for 20 minutes (5 sets) for times:
25/20 Cal on Bike
20 Alternating Single-Arm Dumbbell Snatches

Performance:

Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches

You may only take 5 attempts each set. For each set, note the total amount successfully lifted – i.e., if you make all 4 lifts at 200 lbs, you’d note 800 lbs for that set; if you make 3/4 at 200 lbs, you’d note 600 lbs for that set.

 

Mobility:

Banded Hamstrings
Couch Stretch
Roll Posterior

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