Saturday, January 23, 2016

What’s your weightlifting face?

Prehab

20 External Shoulder Rotations
15 Scapular Pushups
Foam Roll Thoracic Spine
10 wall extensions

Warmup

Grab a KB and your Partner!
2 rounds (6min Cap)
Partner 1: 8 Goblet Squats
Partner 2: Hold Plank
Switch
Partner 1: 8 Russian Swings
Partner 2: Hold Bottom of Squat
Switch
Partner 1: 5 KB clean and Jerks each arm
Partner 2: Arch Hold, when they switch arms… Hollow Hold

Strength

20 min to do:
5 sets of: Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk, climbing

Conditioning

Teams of 2:
30 Lateral Burpee Box Jump Overs
30 Snatches
30 Lateral Burpee Box Jump Overs
30 Clean and Jerks
30 Lateral Burpee Box Jump Overs
30 Thrusters
*Share reps as needed

Notes: Rx 115/75 Rx+ weight is 135/95 Burpee Box Jump Height is 24/20.

Cool Down

Banded hamstring stretch
Foam roll Lats
25 GHD Situps or 50 Ab Mat situps