WARM-UP
2 sets: 12 straight-leg sit-ups 12 Superman 12 PVC Muscle Snatch On GHD 5 knee extension initiations Starting and staying upright, kick the legs straight and reach for the pad. 5 GHD Sit-up to parallel, slow Lower slowly to parallel, and then extend the knees to sit upright. 5 GHD sit-ups to parallel, fast Lower quickly, but with control, and then extend the knees to sit upright. 5 GHD sit-ups, full range of motion Lower the shoulders below the hips, and then extend the hips to sit upright. 2 sets: 5 touch-and-go Snatch – Use workout weight – Rest :30-1:00 between sets. 1 set: 10 GHD sit-ups (substitute with weighted sit-ups) or scaling option. 10 unbroken Power Snatch. Test 3 rounds for time: 30 GHD Sit-up 30 Power Snatch (55/75 lb) Training 3 rounds for time: 30 GHD Sit-up / abmat sit-ups 30 Power Snatch (55% max) Post WOD: For completion: 200-m double-KB overhead carry – Use a load that allows for 100-m or more at a time. Competition: Rest Day RECOVERY 1 set: 1:00 lacrosse ball shoulder mash / side 1:00 Yoga - Cobra Position
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808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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