Prep
Banded dorsiflexor ankle stretch
1-2 mins rolling out chest
1-2 mins rolling out scaps
#
Activation
12 bent over reverse flies
12 bent over “Y” raises
12 Glute bridges
12 mountain climbers
x2
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Warm-up
300m row
10 alt single arm DB DLs
10 alt single arm DB hang snatches
3 inch worms
x3
#
BB Work
5 Muscle snatches
5 Behind the neck push presses
5 Snatch balances
:10 sec HS hold
x2
#
Mobility
:30 sec doorway stretch
:30 sec Single arm lat/FR stretch on wall
:45 sec Banded OH/shoulder distraction
:30 sec Lunge w/elbow to floor
:45 sec Frog stretch
:30 sec Kneeling dorsiflexion stretch
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Weightlifting
Snatch: build to a heavy single for the day
#
Gymnastics
5-7 mins working on
Handstand walks
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Conditioning
5 Rounds
10 DB Power Cleans @50/35
10 DB S2OH
30FT DB Front Rack lunge
–
55+: DBs @35/20
#
BE Complete
10 Double DB single leg DL x3-4 sets **each
Weighted Cossack squats: 3-4 sets x12-16 reps
Reverse hyper: 3 sets x20-25 reps @20% of BS