May 15

Friday, May 15, 2015

Prehab:

Theraband routine
Overhead band distraction, 1 minute each
10 Scapula Push ups
Downdog ankle stretch, 20x
Groiners, 30 seconds each
Bird dogs, 10 each

Warm-up:

Jog 400 meters
2 rounds:
5 Good mornings
5 Snatch grip behind the neck press
5 Hang Muscle snatch
5 Power Snatch

Cool down:

Cat stretch, 1 minute
Pigeon, 1 minute each
20 Reverse Snow angels
20 PVC Dislocates

Strength

Power Snatch: Take 20 min to work to a heavy 2 rep

Notes:  Focusing on good form and technique work up to a heavy-ish 80-85 percent. Add weight as you go up to DO NOT go to failure.

Scaled athletes can start from the hang position if need be.

Conditioning

3 Rounds:
10 Hang Power Snatches
20 Overhead Walking Plate Lunge
200m Run
-12 min cap-

Notes:  Prescribed is 115/75 for advanced and 95/65 for fitness and 45/25 plate for both.  Make sure back knee touches the ground as you lunge forward. Bring hips to full extension before starting next rep. Keeping arms fully locked out with plate overhead.