WARM UP
ROW 1,000 meters
Calf and Achilles tendon stretches
Shoulder ROM
Crossover activation
20 meters of:
Samson stretch
Caterpillar
Duck walk
Calf and Achilles tendon stretches
Shoulder ROM
Crossover activation
20 meters of:
Samson stretch
Caterpillar
Duck walk
I encourage that you do today's strength. It isn't for weight. It is to develop strength for your snatch. SOOOO, with that being said. Do the Burgener warm up.
Burgener Warm-up
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Pressing Snatch balance + 1 OH Squat (5 x 3 )
Pressing Snatch balance should be done slow and controlled. I will post a video on PC FB page.
This is for technique not strength!
Metcon (No Measure)
Run 400 meters
100 Double unders
Run 400 meters
15 T2B
Run 400 meters
50 Wallballs (20/14#)
Run 400 meters
15 T2B
Run 400 meters
100 double unders
100 Double unders
Run 400 meters
15 T2B
Run 400 meters
50 Wallballs (20/14#)
Run 400 meters
15 T2B
Run 400 meters
100 double unders
JUST FINISH
No comments:
Post a Comment