Friday, December 11 2015

Friday, December 11 2015

 

Warm-Up:

Wrist Circles x :30

Arm Circles x 10

Corkscrews x 10

Up and Back Overs x 10

Bend and Bows x 10

Hip Circles x 10

1 ½ Squats x 5

Cossack Squats x 10

Scorpions x 8

Iron Crosses x 8

Calf Stretch x :30 p/leg

Barbell on Knees Stretch x 1:00

 

Movement Prep:

PVC Pass Throughs x 10

Around the Worlds x 10

Muscle Snatch x 2 x 5

Overhead Squat – 2 x10

3- Position Snatch - 1 x 5

 

Strength:

Snatch High-Pull + Hang Snatch + Snatch

70% x (1+1+1) x 5

 

Conditioning:

“Highway to Hell”

Complete 5 miles on Assault Bike for time

Every 2 minutes that passes without meeting 5 mile target, stop and complete 50 squats + 25 Push-Ups + 25 Pull-Ups

 

Supplemental:

Hip Flexor Mobility