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Monday December 3, 2018

2
Dec

Monday December 3, 2018

Mobility/Activation:
a. upper body joint rotations (neck, shoulders, arms, elbows, wrists x 10 each direction)
b. pvc pass thru x 10
c. squat and ankle mobility work with kb (2-3 mins)

Instruction : 10:00 (includes empty bar warm up) for power snatch from power position + overhead squat)

Strength: power snatch from power position  + overhead squat
Perform the following sets
(3+3) x 2 sets
(2+2) x 2 sets
(1+1) x 3 sets
* weights by feel or as prescribed by coach

 

Conditioning:

In 3:00

21 Overhead Squats

21 Lateral Burpees

Max Calorie Row

Rest 1:30 Minutes

In 3:00:

18 Overhead Squats

18 Lateral Erg Burpees

Max Calorie Row

Rest 1:30 Minutes

In 3:00

15 Overhead Squats

15 Lateral Erg Burpees

Max Calorie Row

Rest 1:30 Minutes

In 3:00

12 Overhead Squats

12 Lateral Erg Burpees

Max Calorie Row

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