Monday, July 30, 2018

Monday, July 30, 2018

(A) 0:00 - 12:00 Warm Up

3:00 Row, where the first :40 of each minute is easy and the final :20 are ramped up

Into…

@ 5:00 - 2 Rounds, rotating stations every :30:

(1) :15/side Samson stretch

(2) Alternating Glute bridge

(3) Alternating Spiderman

(4) Good Mornings

@ 10:00 - Barbell Warm Up

2 Rounds:

3 Back Squats

3/side elbow rotations 

3 Snatch Grip Strict Press

3 OHS

5 Snatch Balance

(B) Snatch Technique Drills

@ 15:00 - 21:00 - Snatch Balance, 3 x 3 @ moderate loading

@ 21:00 - 27:00 - Hang Snatch High Pull, 3 x 4 reps, training bar path, keeping the bar close

@ 27:00 - 33:00 - EMOM x 7:00, 1 Pausing High Hang Snatch

(C) Conditioning -  @ 40:00

“4 Alarm”

4 Rounds:

200m Run

15 Cal Bike

35 Air Squats

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