Week of 12/16/13

Monday – Snatch Day 1) Snatch: 5 x 1 @ 90% – rest 2 minutes between reps 2) Snatch Pulls: 3 sets of 3 @ 100% 3) Front Squat/Back Squat:

Everyone is Different

Wednesday, December 11, 2013 Prehab Foam RollGristle/GroinersAnkle Stretch  Warm Up Row 250m/Run 200m10 Inch Worms10 Bird Dogs, eachStraddle on floorLeg Lifts and CirclesBottom of Squat10 Push Ups10 Front Squats w/

Week of 12/9/2013

Monday – Snatch Day 1) Snatch: 5 x 1 @ 90% – rest 2 minutes between reps 2) Snatch High Pulls: 3 sets of 3 @ 100% 3) Front Squat/Back

Be Your Own Coach

Wednesday, 12/4/2013   Prehab Foam Roll, 2 minutesBottom of Squat, 1 minuteSamson, 1 minuteActive Hang, 1 minute   Warm Up Walking Lunge, 20 steps10 Deck Squats10 Inverted Burpees10 Good Mornings10

Week of 12/2/13

Monday – Snatch Day 1) Snatch from Hang (hips): 8 x 1 @ 90% – drop weight if not possible, rest 2 minutes 2) Snatch Pulls: 3 sets of 3

Trust Your Spotter

Don’t forget about the Holiday Homework if you are out of town! Wednesday, November 27, 2013 PreHab/Mobility Foam RollOverhead Band DistractionSamson Stretch   Warm Up Double Unders – 1 minute10

Week of 11/25/2013

Monday – Snatch Day 1) Snatch from Hang (knees): 4 sets of 2 @ 70% 2) Snatch Pulls: 3 sets of 2 @ 100% 3) Front Squat/Back Squat: 3/6 –

Mid Cycle

Wednesday, November 20, 2013 Prehab Theraband Shoulder WorkSeated Leg Lift in Straddle (see video below)Seated Leg Lift in Pike (see video below)   Warm Up 2 Rounds of:20 Mountain Climbers15

Week of 11/18/2013

Monday – Snatch Day 1) Snatch from 2″ off floor: 2 reps @ 85-90%/4 sets 2) Front Squat/Back Squat: 4/8 – 5 sets @ 80% of max FS    Tuesday

Video Feedback

Yoga at 8pm tonight at Venice – Sign up HERE Wednesday, November 13, 2013 Prehab Theraband  – Shoulder Circles – External RotationFoam RollSamson Stretch Warm Up Run 200m10 T Push Ups10 PVC