Monday, 10/9/2017

LAX ball (Scapula/trigger points)
Foam roll thoracic spine (upper back) use barbell and release for 1 min
Spiderman - 1 min
pigeon - 1 min
couch - 1 min
1 Round:
2 MIN Row or bike
Snatch Barbell Warmup (empty barbell, all done with a snatch grip)
10 Good Mornings
10 Back Squats
10 Elbow Rotations
10 Behind the Neck Presses
10 Overhead Squats
10 Stiff-Legged Deadlifts

10/09/2017 - Strength

Score Type:: Total Time

SNATCH
1 Repetition @ 84%
1 Repetition @ 87%
1 Repetition @ 90%
2 Sets of 1 @ 90-95%

Warm-Up Sets
Set #1 – Power Snatch + OHS + Squat Snatch @ 50% of 1RM Snatch

Set #2 – Power Snatch + OHS + Squat Snatch @ 55% of 1RM Snatch

Set #3 – Power Snatch + OHS + Squat Snatch @ 60% of 1RM Snatch

Set #4 – 3 Squat Snatches @ 70% of 1RM Snatch

Set #5 – 2 Squat Snatches @ 75% of 1RM Snatch

Set #6 – 1 Squat Snatch @ 80% of 1RM Snatch


Working Sets
1 Repetition @ 84% of 1RM Snatch

1 Repetition @ 87% of 1RM Snatch

1 Repetition @ 90% of 1RM Snatch

2 Sets of 1 @ 90% – 95% of 1RM Snatch


BACK SQUATS
3 – 1 – 3 – 1 – 3 – 1
3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 89% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 91% of 1RM Back Squat

3 Back Squats @ 84% of 1RM Back Squat

1 Back Squat @ 93% of 1RM Back Squat





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Skill: Deadlift/ mid-line stabilization

Medicine ball (MB)
Kettle bell (KB)
Barbell

Level 1
2 Rounds
100 meter walk/run
12 step ups to plate
12 deadlifts w/ medicine ball

Level 2
3 Rounds or 16 min
400 meter run or row
12 box step ups
12 Deadlifts with kettle bell

Level 3
3 Rounds or 16 min
400 meter run
15 box jumps
15 deadlifts with barbell




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