09.20.19

Warm Up

2-3 TGU each side
6-8 ring rows- slow up, hold for 2 seconds
dynamic ankle series x 15 of each
A. bent knee hops
B. straight leg pop skips
C. small skater hops
D. horizontal supported hops against a wall

https://www.youtube.com/watch?v=5K0cNwpHxDw&feature=youtu.be
Mobility:
T-spine stretch on bench x 30 seconds
Twisted Cross pec stretch x 30 seconds/side
deep squat with barbell on the quads- hold for 20 second
overhead barbell hold in the snatch grip x 20 seconds

snatch receiving position hold x 20 seconds


Skill: snatch
3:00 EMOM sotts press x 3 reps- build over the sets
4:00 EMOM snatch balance x 2 reps build load
8:00 EMOM 1 rep snatch pull + 1 rep squat snatch


WOD- fast and furious tempo on this wod
5 RFT
3 hang squat snatch @75%
9 burpees
36 DUs

scaled
5 hang power snatch 75/55
9 burpees
21 DUs or 63 singles


Monthly Mobility Challenge
Week Three
Lizard pose 1 min/side
Seal Pose/ Sphinx 2 mins
Frog pose 2 mins
Saddle pose with eagle arms 1 min/side with arms
Table top 2 mins
1 min= 1 rep

12.03.18

Warm Up
2 rounds of:

300m row or bike
Band Pull Aparts x 20 reps
Single Leg Hip Bridge x 10 reps per leg
Prone Plank Hold x 30 seconds
then...


Plank with Forward Reach x 10 reps
Plank with Lateral Reach x 10 reps
Plank with Forward Taps x 10 reps
Plank with Lateral Taps x 10 reps

then...


Glute Activation series- one set of 10 reps each

https://www.instagram.com/p/BmwtGtUnhn1/
1️⃣Normal width bridges
2️⃣Feet wide bridges
3️⃣Feet narrow bridges (🐸 pumps)
4️⃣Seated clamshells
5️⃣Supine clamshells
6️⃣Seated abduction



Skill: snatch
A.2 sets of:
Press in Receiving Position x 5 reps- super light bar or PVC

B. Snatch Complex 5 sets
high hang snatch + hang snatch + low hang snatch (below knees)
set 1: 55%
set 2: 60%
set 3: 65%
set 4: 70%
set 5: 70-75%

WOD
12:00 EMOM
min 1: 20 DUs or 40 singles + 2-3 strict pull ups or hardest ring row
min 2: 20 DUs or 40 singles + 8 push ups
min 3: 10 thrusters 75/55 or 45/35- should be unbroken