3/30/20 - Monday
Tier 1, 2, 3 and Competitor
Warmup:
3 Rounds of:
200m Run or 1:00 Running in Place
5 Perfect Stretches each side
10 Single Leg Glute Bridges (5R/5L)
10 Side Lunges (alternating)
Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 Single Leg Deadlift
A) Snatch 10x1
*Start at 60% and work up
**Can be power variation if needed
B) For Time:
40 Wallballs
30 Chest to Bar Pullups, Pullups or Ring Rows
20 DB OH Lunges (15R/15L)
30 Chest to Bar Pullups, Pullups or Ring Rows
40 Wallballs
T1- You pick the weight
T2- 20/14 WB, 45/30 DB
T3- 20/14 WB, 45/30 DB
Competitor- 30/20 WB, 70/50 DB
Home Version:
A) Snatch w/ PVC Pipe or Broomstick 10x10
*Work on positions and technique
**Can be any variation
B) For Time:
50 KB/DB Swings or Good Mornings (weighted or banded if available)
40 V-Ups or Abmat Situps
30 KB/DB OH Lunges (15R/15L) or Jumping Lunges
40 V-Ups or Abmat Situps
50 KB/DB Swings or Good Mornings (weighted or banded if available)
Mobility -
1:00 Foam Roll IT Band each side
1:00 Side Lying T-Spine Rotation each side 1:00 Foam Roll Lats
1:00 Pigeon Stretch each side
20 Cat/Cow