Leaderboard Monday!

Monday, February 9, 2015

Prehab:

Keg drill, 2 minutes
PVC Dislocates, 15-20 reps
Lat activations (vary grip, 10 reps each)
10 Wall extensions
Samson stretch, 30 seconds each

Warm-up:

2 minutes skipping rope/Double under practice
10 Wall squats
10 Ring rows
15 Walking lunges
Split up and practice specific snatch variation

Cool down:

Calf stretch, 30 seconds each
10 Wall extensions
Pigeon stretch, 2 minutes per side

Fitness Strength

1. Every minute for 10 minutes, perform Dumbbell Snatch x 4 reps (2l/2r)

1. Every two minutes for 8 minutes, perform 10 Reverse Lunges

Notes:  Same movements as last week!  Attempt to perform this with a slightly heavier weight if possible.  Begin Part B at 10:00, use Dbs or Kbs.

Advanced Strength

1. Every Minute for 10 minutes, perform Snatch x 2 reps

1. Every two minutes for 8 minutes, perform Halting Snatch Deadlift plus Snatch Pull

Notes:  Part A, these should be squat snatches, drop the bar and take a moment to reset between reps, build to the heaviest possible in the 10 minutes.  Begin Part B at 10:00 and attempt to perform at around 100% of your 1RM.

Fitness Conditioning:

Five Rounds for time:
30 Double-Unders
15 Wall Ball Shots
10 Pull-Ups
Rest 60 seconds
-16 min cap-

Notes:  Prescribed is 20/14 med balls to 10’ target.  Scale the double unders to 90 singles or :30 of attempts.  Use a ball or box to ensure proper squat depth if needed.  New athletes and those with mobility issues should perform ring rows.

Advanced Conditioning

Five Rounds for time:
40 Unbroken Double-Unders
20 Unbroken Wall Balls
10 Unbroken Chest-to-Bar Pull-Ups
Rest 60 seconds
-16 minute cap-

Notes:  If you cannot perform the reps unbroken, scale by choosing a number of reps that you can perform unbroken.  Score is total time including rest.

Front Squat

Hang Snatch + Snatch

Clean

Deadlift

 Strict Press

Push Press

 Back Squat