Back to DBs and Barbells! SHOULDER PREHAB: 1:00 90 degree plate external rotation 1:00 Scaption Raises :30 LaCrosse Ball Circles (Both directions on each arm) * Use 3-5# only for all of these and be slow and methodical with all reps POWER ENDURANCE: DB Thruster 10-10-10 * 3
New glutes! GLUTE STRENGTH: 10 rep DB weighted hip raises (Start between 40-50/60-70#) 10 banded lateral raises (each side) Rest :30 (2 sets trying to add weight on the 2nd round for the hip raises) POWER/SKILL: 1 Tall SQUAT Snatch (No hip drive) + 1 High Hang SQUAT
Skills and death… 😉 SKILLS/GYMNASTICS: Toes 2 Bar & Dips/HSPUs for 15-20 minutes… * There are a lists of options for each that you guys can pick from… * Perform a challenging set each time, but allow yourself enough time to recover and learn from each set/rep you do
A little remix from last Wednesday to prep for the DBs coming up in the Open… SKILL/POWER: 3 Position Snatches (Unbroken, if possible) – Mid-Thigh – Below Knee – From the Ground * Try to mix in AT LEAST 1 Squat Snatch during each 3 rep set Perform
Snatch test next week… Last chance to practice with some challenging weights… POWER/SKILL: 15 minutes for work sets Every 2:30 for 6 total sets perform the following using 92-95% 1RM Snatch: Odd Rounds: 1 Hang Power Snatch + 2 OH Squats Even Rounds: 1 Floor Power Snatch + 2
Let’s use the new DBs that are coming today! SKILLS: 15 minutes T2B, Front Levers, Back Levers & Skin the Cats on Rings * Jump on the rings to help with your efficiency on T2B WORKOUT: 100 DB Thrusters w/ 5 STRICT T2B every minute including the first
All we need is your name and email and we’ll give you the details on free class.
