Thursday, September 1, 2016

Houston….We have lift offScreen shot 2016-08-30 at 5.57.10 PM

Snatch work today!


Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min


Coach chooses warm up
Warm up technique for strength work


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.


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”

Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings

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