Monday, August 8, 2016
Week 2 of Testing!
First Annual Hooverball Tournament Success!
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Strength
20 minutes to find 1RM Snatch
Notes: After the group warm up – all class members should start with an empty barbell. You may power snatch.
Conditioning
16.3
Complete as many rounds as possible in 7 minutes:
10 Power Snatches
3 Bar Muscle Ups
Notes: L1: 35/25 (do not drop an empty barbell, snatch from mid shin) Jumping pull-ups or ring rows.
L2: 55/35, Chest to Bar (use a band as needed)
Rx: 75/55
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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