February 16

Monday, February 16, 2015

Prehab:

Keg drill, 2 minutes
15-20 PVC Dislocates
10 OHS w/ PVC
10 Wall extensions
Samson stretch, 30 seconds each

Warm-up:

Jog 400 meters
10 Burpees
10 Good mornings
10 Behind the neck Push press
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Hang Squat Snatch

Cool down:

10 Wall extensions
Pigeon, 2 minutes per side
Overhead band distraction, 1 minute each

Fitness Strength

Every other minute for 20 minutes:
Muscle Snatch + Hang Muscle Snatch + 2 Overheads Squats

Notes:  Start light and build up to the heaviest possible with perfect mechanics.  More advanced athletes may perform power snatches.  The priority on the overhead squats is not depth, but quality shoulder position.  For some athletes, this may mean a 1” squat and thats ok…next week it will be 2”!

Advanced Strength

Every other minute for 20 minutes:
Snatch x 1 rep

Notes:  start around 50% and build up to the heaviest possible for the day.  If you are feeling good, don’t worry about the time and go for a PR!  These should be full squat, but if you have poor mechanics in the Overhead squat position, perform a power snatch plus your best overhead squat.

Fitness Conditioning:

30-20-10 reps:
Kettlebell Swings
Lateral Burpees over the bar
Push Press
-15 min cap-

Notes:  Prescribed is 55/35 kbs and 95/65 bar for push press.  Be sure to scale if needed maintain quality form and high intensity!

Advanced Conditioning

“DT”
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
-15 min cap-

Notes:  Scale the weight as needed and be sure to strategize!  For the hang power cleans, you should be focused on linking the reps for efficiency.  Perform Split Jerks if you have poor shoulder mobility.  The stronger more efficient athletes will strive for perform a round without putting the barbell down between movements.

Leaderboard 2/9-2/15

SNATCH

ELIZABETH

FRONT SQUAT

CLEAN

DEADLIFT

SPLIT JERK

BENCH PRESS

BACK SQUAT