Thursday, September 1, 2016
Houston….We have lift off
Snatch work today!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
Every 90 seconds for 18 minutes (4 rounds)
Min 1: 7-10 Kipping HSPU’s
Min 2: 30 second Handstand Hold/More advanced do nose and toes
Min 3: Around the world walk on boxes, one time each direction for more advanced.
Notes: If you cannot do handstand pushups scale with abmats, pike on a box or bench, or do pike or regular push-ups. If you cannot perform an around the world do shoulder taps in plank position.
Conditioning
Three 4 minute Rounds for total Rounds and Reps:
3 Hang Snatches
5 Box Jump overs
7 Push Jerks
1 Minute Rest
Notes: L1: Empty Barbell 45/35, or single arm DB snatch 15/10, 12/8”
L2: 75/55, 20/12”
Rx: 135/95, 24/20”
Rx+: 185/125, 30/24”
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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