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Monday December 10, 2018

9
Dec

Monday December 10, 2018

Mob/Act:

A.) OH / Shoulder stretch on floor with foam roller and empty barbell. (Place foam roller on upper back and reach back to empty bar on floor) 3 sets of 30s-1min

B.) 30 banded good mornings

 

Instruction: 5:00 for Hang Position (knee)

*includes empty bar work

 

Strength: Hang Power Snatch + OHS

3+1 x 2 sets

2+1 x 2 sets

1+1 x 3 sets

 

Weights by feel or as prescribed by coach

Conditioning: For Time
60 Double Unders, 30 Dumbbell Snatches
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches

C: 50-45/35-30

P: 40-35/25-20

F: 30-25/15-10

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