April 22

Wednesday, April 22

Come out to support Jane this Saturday!

Prehab/Warmup

Jog 200 meters
Monster Walks x 10 steps each direction
Ankle mobility x 60 seconds
Wide Grip Lat Activations x 10 reps
Groiners x 30 seconds each
15 PVC Dislocates
15 PVC Overhead squats

With a barbell:
10 Snatch Grip Deadlifts
5 Hang Muscle Snatches from Hips
5 Hang Power Snatches from above Knees
5 Hang Power Snatches from below Knees

Strength

“Isabel”
30 Power Snatches
-8 minute cap-

Notes:  Compare to 11/8/14.  Time to test that strength we have been building over the past month!  Prescribed is 135/95.  Scale weight by using 50-60% of your 1 rep max from the past 4 weeks of work that we have been doing.  Prioritize quality form as well as intensity.  Newer athletes may perform a deadlift plus hang muscle or power snatch.

Conditioning

“Annie”
50-40-30-20-10 reps
Double Unders
Situps
-10 min cap-

Notes:  Compare to 11/13/14.  Scale the double unders to a number you feel confident in completing or 3x singles.

Cool Down

2 Rounds:
Jefferson Curls x 5 reps plus :10 hold
Wall Extensions x 10 reps

Finish with foam rolling of Calves, Lats and Back x 5 minutes