DYNAMIC WARM-UP
2 sets: 10 PVC Pass-throughs 10 behind the neck, PVC snatch push presses 10 PVC Overhead Squat 10 Leg Swing across body, right 10 leg swings across body, left 10 leg swings front to back, right 10 leg swings front to back, right 2 sets: 10 Jumping Jack :30 Plank 10 jumping jacks :30 Shoulder Taps 10 jumping jacks :30 Pushups 10 jumping jacks Run through the following progression once with a PVC and a second time with a barbell. 5 hang Snatch High Pull 5 Hang Power Snatch 5 hang power snatches 5+ top-to-top hang power snatches: Lower the bar to the nose, then let the bar drop along the stomach before leaning forward and receiving directly above the knee. 5+ top-to-top power snatches: Keep sending the hips back until the bar passes the knee, then bend the knees slightly to return to the setup position. Immediately initiate a snatch back to the top. Pre-workout: 5 sets: 3 Power Snatch – Touch and go reps. 1 set: 4 Bar Facing Burpee 4 power snatches (workout weight) RX For time: 3-6-9-12-15: Bar Facing Burpee Power Snatch (95/135 lb) INTERMEDIATE For time: 3-6-9-12-15: Bar-facing burpees Power snatches (65/95 lb) BEGINNER For time: 3-6-9-12-15: Bar-facing burpees Power snatches (35/45 lb) Competition: Rest Day STRETCHING Accumulate: 1:00 Banded Shoulder Stretch / Side
0 Comments
Leave a Reply. |
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
Categories |