09.04.2019
- Natalie Holovach-Sisk
- Sep 3, 2019
- 1 min read
WARM-UP
1) 200m Jog
2) Deadbugs, 10 reps
3) T-Spine Superman’s, 10 reps
4) Snatch Bar Warm-Up
5) T-Spine Extensions w/OH Bias
STRENGTH A: BH Snatch Grip Strict Press, @ 50% 20s On/20s Off, 8X’s
ACTIVE MOBILITY
1) PVC Pipe 1st Rib & Trap
2) Banded OH Distraction
STRENGTH B: OH Hold, @ 80%+ 20s On/10s Off, 8X’s
ACTIVE MOBILITY
3) Calf Smash
4) Banded Hamstring & Calf Stretch
WOD: Perform 7 rounds of the following for time:
5 Snatches (135/95)
10 GHD’s
200m Run
COOL DOWN
1) 100-200m Recovery Walk
2) Core Work: Reverse Hyper’s, 12-15 reps x 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
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