09.02.2022

Warm Up
2 rounds
50 single unders
20 band pull aparts

10 PVC Cuban Press



Mobility https://www.instagram.com/p/CHn3VoLHd-2/
small plates
10 reps of each in a bent over position
A. external rotate + overhead
B. thumbs up front raises
C. palms down front raises




Snatch Warm Up- 3 reps each

1. slow OHS
2. Sots press to stand
3. behind the neck press to OHS
4. snatch extension + pull under
5. power snatch in the pockets




Strength
A. 3 sets of high hang power snatch + high hang snatch @50%
B. 3 sets of hang power snatch + hang snatch @60%
C. 3 sets of snatch @70%


WOD
"The Minnesota Miracle"
15 rounds for time
3 burpee to a target
2 power snatch 115/85 95/65 75/55
1 wall walk

11.01.2021

Warm Up
2 rounds

8 Alternating Bird Dogs (3 sec hold at top)

5 1-arm Walking KB Swing (each side)

15 second Standing Straight Leg Hold (each side)

30feet  Mixed Carry - Waiter-Overhead (each side)

Mobility
xiaopeng circles x 5 each side each direction
Press and stretch x 5 reps https://www.instagram.com/p/CTP-hVRFmvK/
deep squat progression x 5 reps



Strength
A. 6 sets of snatch position work @ 65-75%
1 high hang power snatch
1 hang squat snatch
1 squat snatch

B. 4:00 EMOM
1 squat snatch @ 80-85%


WOD
"Snake Bite"
21-15-9
power snatch 115/75 95/65 75/55
pull ups or ring rows


Thoracic Mobility

1. prayer stretch on the floor - this looks exactly like the child's pose. I want you to keep your hands together while doing this stretch. Hold for 5 deep breaths
   

2. prayer stretch on the foam roller- same stretch with your arms extended on the roller with thumbs pointing up. Hold for 5 deep breaths
   

3. open book stretch- this will work on rotational capability. lay on your side with top leg over the foam roller. Hands extended out together. Open the top arm and hold for 10 seconds.
   

4. box stretch with PVC- this one we have done numerous times at the gym. Focus on elbows close, hands in a V position. Arch the back. Take 5 deep breaths
   

Lumber spine stability- with a light band on the rig at hip height, face away from the rig.  Get into a small squat, brace your core and maintain that braced back while you raise one arm out about chest height.  The band provides some resistance.  If you start to over extend in the lower back, you are losing the bracing and moving the arm too high.