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02.24.2020

WARM-UP

1) 500m row

2) PVC Pipe Snatch Pull Review & Practice

3) Snatch Footwork & Bar Warm-Up

4) PVC Pipe 1st Rib & Trap

STRENGTH: Snatch Segment Deadlift w/Jump at Hip**+ Hip Power Snatch + OHS

(**Pause 2s - 1” Off floor/BK/AK/mid-thigh/hip), (1+1+1)x3 reps, 4-6 sets

ACTIVE MOBILITY

1) T-Spine Extensions & Lat Smash

2) Anterior Ankle Mobilization

3) High Glute Smash & Frog Stretch

4) Banded Lat Stretch

WOD: Perform 4 rounds of Parts 1 & 2 listed below; NO REST between parts 1 & 2 but REST 1-minute after each round (work for 4-minutes & rest for 1 minute):

Part 1: In 2-minutes:

- 12/10 calorie Row

- ME reps, Back Squat @ 50% of 1RM with time remaining

Part 2: In 2-minutes:

- 12/10 calorie Row

- ME reps, Strict Pull-Ups with time remaining

COOL DOWN

1) Recovery Walk for 2-minutes immediately following WOD

2) Core Work: GHD Sit-Ups w/5s Decent, 15-20 reps for 3-4 sets

3) Foam Roll (10 passes per area)

4) V Stretch (2-3 minutes, relaxed hold)

5) Individual Mobility