Thursday, July 23, 2015

Prehab:

Hip extension with band, 1 minute each
Keg drill, 2 minutes
10 Wall extensions
10 PVC Dislocates
Lat activations, 10 each way

Warm-up:

15 reps each of:
PVC Dislocates
PVC Overhead squat
Push ups
Pull ups or Ring rows
Sit ups (GHD or floor)
Hip extensions

Strength

Spend 10-12 min warming up and going over power snatch and split snatch technique. 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
Split Snatch

Conditioning

3 Rounds
8 Split snatch, alternating legs
7 Bar muscle-ups
Run 400 meters
-15 min cap-

Notes:  RX+ weight 115/75 and RX is 95/65lbs with Burpee Pull Ups. The burpee pullups are prescribed as the bar at approximately fingertip height, but scale to a jumping pullup if needed on a lower bar.  

Cool down:

Couch stretch, 1 minute each
Cat stretch, 1 minute
Calf stretch, 30 seconds each
Pigeon, 1 minute each