-Warm up-
10 minutes prior:
Run 200 meters
10 elbow to instep
10 swimmers
Handstand hold, 30 seconds
5 minutes prior:
1 rope climb
6 stone to shoulder
Band Shoulder Activation, 1 time through (http://youtu.be/xTA1pjkqT4Y)
-Olympic Lifting-
Snatch - 5x2 (full squat)
Heavier than last week. Complete on a 2-2.5 minute clock.
-Strength-
Back Squat - 80%x5x2, 85%x4x3
Complete on at least a 3 minute clock.
-Conditioning-
12-9-6-3 reps for time of:
Overhead Squat, 135/95
Bar Facing Burpees
Chest to Bar Pull ups
Scale as needed. No stepping over the bar allowed. Time cap: 12 minutes
-Cool Down-
Five rounds:
Light row, 30 seconds
Standing toe touch stretch, 30 seconds
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