Friday, January 22, 2016

Sunday Funday last week. We have some more activities planned going forward!

Prehab

20 scapular pushups
20 Band pull aparts
Foam Roll Thoracic Spine
1min T Pushup Progressions (video below)

Warmup

4 min AMRAP

5 Wall Squats
5 Pushups
5 Deck Squats
5 Kip Swings

Strength

5×1 Hang Snatch

Notes: Spend 20 minutes working on the hang snatch. Your goal is to catch the bar in the full squat position. If you cannot do an overhead squat with proper mechanics scale to a Power Snatch. If you have overhead stability issues scale to a DB snatch or a Muscle snatch.

Conditioning

3 RFT:
20 KBS
18 Box Jumps
16 Toes to Bar
14 Handstand Push-Ups

Notes: Rx weights are  BJ 24/20 KB 53/35  RX+ KB 70/53. Scale to knees to elbows or v-ups if you cannot do toes to bar or have a hand tear. Scale handstand push-ups to feet on a box or bench or to push-ups.

Cool Down

Stretch Lats
Foam Roll Lats
Foam Roll Calves