Tuesday, July 7, 2015

Beach workouts will resume at 10am on Saturday and are FREE for all!  We will be meeting where Rose hits the beach.  Feel free to take your bike down and meet there or park at the gym early and walk/jog over.

Prehab:

Keg drill, 2 minutes
10 Wall extensions
Overhead band distraction, 30 seconds each
Gristle/Groiners/Samson stretch, 2 minutes

Warm-up:

Jog 400 meters
10 PVC Dislocates
10 Jumping Good mornings
5 Hang Snatch High-Pulls

5 reps of each w/ PVC:
High Hang Muscle Snatch
High Hang Power Snatch
Low Hang Power Snatch
Power Snatch

Strength

Spend 10-12 min warming up and going over power snatch technique and loading up for the workout. Perform 5-10 reps of each of the following with a PVC or light barbell before loading up.  Focus on perfect technique.

High Hang Muscle Snatch
High Hang Power Snatch
Low Hang Power Snatch
Power Snatch

Conditioning

5 Rounds
3 min AMRAP
1 Ring Muscle Up
3 Power Snatches
9 Kettlebell Swings
1 min Rest

Notes: The RX weight for the workout is 95/65lbs for the Power Snatches, 24/16kg for the KB. This is meant to be light. The scale sub for a muscle up is 3 Strict Pull Ups.  Please move quickly through each round and try to be consistent. Do not get slower as the rounds go on.

Cool down:

Pigeon, 90 seconds each
Couch stretch, 30 seconds each
10 Wall extensions
Cat stretch, 1 minute

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