Wednesday, 14 May 2014

1) Flexibility – Box Shoulder Stretch:  4 x 20 seconds, work with arms shoulder width apart.
2) Static Shaping – Arch Hold on Stomach:  3 x 30 seconds On/30 seconds Off.
3) Skills and Drills – Arch to Hollow Med Ball Throws:  3 x 8, 20/16# 10 from wall.

BEGINNER WEIGHTLIFTING
5 sets:  2 x (1 Snatch Grip Behind-the-Neck Push Press + 2 Overhead Squats)

INTERMEDIATE WEIGHTLIFTING
1) 10 minutes to work up to a 3RM Snatch (non-Touch & Go; reset quickly after each drop).
2) Snatch:  1 x 3 @ 95% 3RM, 1 x 3 @ 90% 3RM, rest 1:30 between drop sets

CONDITIONING
5 rounds for time:
7 Power Snatches, 135/90#
15 Wall Balls, 20/14#
30 Double Unders
15-minute time limit.

No comments:

Post a Comment