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TUESDAY 180206

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

10 Hollow Rocks

Group….

15 Dislocates

10 Good Mornings

PVC Overhead Lunges Down

Butt Kickers Back

10 Scorpions

12 KB Swings

10 Goblet Squats

Review Snatch Positions and build to 50%

 

Strength and Skill:

For the following 15 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 minute on the minute, for 6 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-65% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute, for 4 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every minute on the minute, for 3 minutes (3 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

 

Fitness:

Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters
30 Kettlebell Swings
15 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

 

Performance:

Every 6 minutes, for 18 minutes (3 sets), for times:

Row 500 Meters
30 Kettlebell Swings (32/24 kg)
15 Strict Handstand Push-Ups

 

Mobility:

LAX to Traps and Shoulders

Roll Posterior

Mash Quads

LAX to Plantar Fascia

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