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THURSDAY 170309

Warm-up:

Individual…

Assault Bike 2 minutes

Crossover Symmetry

15 Leg Swings

Group…

15 Good Mornings

15 Dislocates

5 Burpees

15 Squats

Snatch Positions Review

 

Strength and Skill:

For the following 13 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 60 seconds, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 60 seconds, for 6 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

 

Fitness:

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.

Performance:

Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

**Score is working time combined.

 

Mobility:

Roll Posterior

LAX to Traps/Shoulders

Banded Hamstrings

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