March 18

Wednesday, March 18, 2015

Prehab:

Overhead band distraction, 1 minute each
10-15 PVC Dislocates
10 PVC ‘Jumping’ Good mornings
10 PVC Overhead squats
:30 second Bottom of squat hold
Gristle/Groiner/Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
10 Good mornings
10 Behind the neck Push press
5 Hang snatch hi-pulls
5 Hang Power snatch
5 Overhead squats

Cool down:

2x:
25 Sit ups
1 minute plank hold
:30 second side plank hold

Fitness Strength

5 Rounds:
5 Overhead Squats
5 Broad Jumps as far as possible

Notes:  The overhead squats should be from the ground, start around 50% and do not work above 70% (of max snatch).  Perform the broad jumps immediately after the squats.  Do not rush these, focus on both an explosive take off and quality landing.  Rest 1:30- 2 minutes between sets.  If you cannot perform a full depth overhead squat with proper depth, perform sets of 10 reps to your best overhead squat depth and focus on improving over time.

Advanced Strength

High Hang Snatch: 5 x 5

Notes:  Start at 50% and do not work above 70%.  Rest about 1:30-2 minutes between sets.  These are full squat ideally without putting the bar down.

Fitness and Advanced Conditioning

Run 400 meters
21 Burpee box jumps
Run 200 meters
15 Burpee box jumps
Run 100 meters
9 Burpee box jumps
-10 min cap-

Notes:  This is designed to be a sprint.  Prescribed height is 24”/20” but scale to allow for speed and safety.  No step ups are allowed, use a plate if needed.  Stand up on the box for each rep.

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