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THURSDAY 190124

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

Group…

Jog down and back 3 times

High Knees down

Butt Kickers back

12 Dislocates

12 Good Mornings

10 Squats

10 Jumping Spiders

Review the Snatch positions

Barbell warm-up (coach led)

 

Strength and Skill:

Five sets of:

Snatch x 1.1.1
(rest 5-7 seconds between singles)

Rest 2 minutes between sets

Take 14 Minutes to complete.

 

Fitness:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
10 Goblet Squats
15 Kettlebell Swings
100 Meter Run

If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

 

Performance:

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

Time cap of 16 minutes.

 

Mobility:

Mash Quads and IT Bands

Roll Posterior

Pigeon Stretch

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