8/17/20 - Monday
Tier 1, 2, 3 and Competitor
Home Warmup:
3 Rounds of:
30 Plank Jacks
5 Perfect Stretches each side
10 Glute Bridges
5 Good Mornings + Inch Worm to 3 Scapular Pushups, 2 Pushups, 1 Dive-Bomber
10 I, Y, T's
Regular Programming:
A) 7x (Snatch Pull + Hang Snatch + Snatch)
*Start at 60% and work up
**Can't Squat Snatch? Do Power Snatches
B) AMRAP 8
4, 8, 12, 16, 20...Climb the ladder
DB Front Rack + OH Lunges
Ball Slams
* On the lunges, alternating legs and split reps evenly between arms.
T1- You pick the weight
T2- 45/30 DB, 30/20 SB
T3 and Competitor- 50/35 DB, 40/30 SB (can do mix of DB/KB if needed)
Home Version:
A) (DB Deadlift + DB Hang Snatch + DB Snatch) x 7 each arm
*Can't DB Squat Snatch? Do DB Power Snatches
**No equipment? Do Burpee Broad Jump to Jump for Height 5x3
B) AMRAP 8
4, 8, 12, 16, 20...Climb the ladder
DB Front Rack + OH Lunges
Ball Slams
* On the lunges, alternating legs and split reps evenly between arms.
**No DB? Do Odd Object Lunges
***No Slamball? Do Burpees
Outdoor Class:
A) Snatch Technique Practice:
Empty Bar:
2x3 Hang Muscle Snatch
2x3 Hang Power Snatch
2x3 Hang Squat Snatch
Empty Bar or Light Weight:
2x3 Muscle Snatch
2x3 Power Snatch
2x3 Squat Snatch
B) 7x (Snatch Pull + Hang Snatch + Snatch)
*Start at 60% and work up
**Can't Squat Snatch? Do Power Snatches
C) AMRAP 8
4, 8, 12, 16, 20...Climb the ladder
DB Front Rack + OH Lunges
Ball Slams
* On the lunges, alternating legs and split reps evenly between arms.
T1- You pick the weight
T2- 45/30 DB, 30/20 SB
T3 and Competitor- 50/35 DB, 40/30 SB (can do mix of DB/KB if needed)
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