Monday 08-21-18

Monday, August 21, 2017


Warm Up:

Foam Roll- T-Spine & Lat Focus

Hip Flexor- Dynamic or Static Stretching

Static Stretch Calves- spend 30-60 secs leg   

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2 Sets of: 

10 Hang & Shrugs

10 Shoulder Taps

125 Meter Run  

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Skill Work/Mobility:

PVC OHS Mobility- coaches choice  

Barbell OHS Mechanics- HHS + HS + Pause OHS

- Hollow Holds & Floor Pec Stretch Between Sets

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Strength & Gymnastics:

15 Minute Running Clock:

18-15-12-9-6-3 of 1 Sec Pause OHS @ 75/55-95/65 

3-6-9-12-15-18 of Toes to Bar- goal is unbroken   

- this is not for time so don't rush 

- once you get to 6 and 3 reps squat snatch as practice 

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10 Min AMRAP of:

10 Squat Snatch @ 135/95

20 Chest To Bars

30 Wall Balls 20/14

- complete as many rounds as possible

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