Saturday, 061717

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Warmup:

1k row (increasing intensity each 250m)

4 min dynamic upper body 

3 min bike @75%

4 min dynamic lower body 

5 min bike :30 hard :30 easy

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3 rds 

20 burpees step down step up (alt legs)

20 wall balls (9/6/5)

20 alt db snatch (light)

400m run

100m backwards run (shuttle)

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Individuals focus prep – 10 min 

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Weightlifting:

A. Power Snatch 1.1 + 2 OHS. :10 count between power snatches, 2 ohs only after second power snatch – climb to max for the day <18 min

B. Power Clean + SqT Jerk : technique session – ascending and focusing on technique and positioning. 10-12 min. Unable to perform? Work narrow grip ohs from a rack. 

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Gymnastics: (test)

A. Max strict pull-ups  

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Conditioning:

A. Running clock 

15 Power snatch 135/93

30 ghd sit-ups 

12 power snatch 

20 ghd sit-ups

9 power snatch 

10 ghd sit-ups 

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Rest 5-7 min. Winner wins set up if in groups 

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5 rds

100m shuttle run. (Slam ball 50/30 or sandbag 80/60)

30′ db lunge 50/35’s

30′ hs walk 

30′ burpee broad jump (hands replace feet)

30′ db lunge 

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becomplete#

1. 10 min , minimum scap work with change played 

2. 10 min banded scap work w/ pvc / band dislocates 

3. Db / banded rows 12-15 reps x 4 sets 

4. Plate oh tricep extension 10 rep x 3-4 sets 

5. 5-10 min thoracic mobility 

6. 5-10 min ankle mobility 

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