Wednesday 07-10-19 S

Tuesday, July 9, 2019

Warm Up:
Early Birds Dynamic 90s
Then....
Cat-Cow x 30-45 secs
T-Spine Rotations x 30-45 secs  
Thread the Needle x 30-45 secs
Frog Stretch x 30-45 secs
Hip-to-Hamstring Stretch x 30-45 secs per
400m Run @ talking pace 
+
Grab PVC...
PVC Slow Pass Thrus x 10
PVC Slow Figure 8s x 10 each direction
PVC Lat Stretch x 30 secs per
PVC OHS x 10 @ 2 sec pause at bottom
+
Skill Work:
1st Strength Complex: 1 SS + 1 OHS
2nd Workout Complex: 1 PS + 2 HPS + 3 OHS
- modify as needed 

Strength & Skill:    
Every 90 Secs for 10:30 Mins (7 sets):
1 Squat Snatch + 1 Overhead Squat

Just a few scaling options...
A. 1 Power Snatch + 2 Overhead Squats
B. 1 Hang Power Snatch + 2 Power Snatch 
C. 1 Power Clean + 2 Squat Cleans
D. 1 Squat Clean + 2 Front Squats 
 
Workout:
Every 3 Mins for 18 Mins:

125m Run or Run
6 Toes to Bar
1 Power Snatch
2 Hang Power Snatch
3 Overhead Squats 
- rest/build in the remaining time 
- last week we started at 75/55 and finished at 115/75


Sets 1 & 2: 95/65
Sets 3 & 4: 115/75
Sets 5 & 6: 135/95 

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