Events for December 2022

Monday, May 12
May 11, 2014
Wednesday, May 14
May 13, 2014

IMG_5027

Warm-Up
3 Rounds of
10 Pause Squats
10 Band Pull-Aparts
10 Alt Lunge and Twist
10 Hips to Wall

Prep
1 x 10 Snatch Grip RDL w/ Bar
1 x 3 Snatch Grip DL to knees* + 3 Snatch Grip DL (light weight)
1 x 2 Snatch Grip DL to knees + 2 Snatch Grip DL (moderate weight)

*focus on keeping hips down and chest up, pressing feet into floor and extending up only to the knees. Maintain posture through out the movement (back arched, hips down) then lower back to floor before performing a full repetition.

Strength (30 minute time cap)
6 Rounds of 3 Snatch Grip Deadlift, alternating between the following core movements after each set of DL:
A) 12 Toe in Ring Pike ups (after sets 1, 3 & 5)
B) 10 Band Pallof presses/side (after sets 2, 4 & 6)
– may add weight each set of snatch grip DL SO LONG AS you are able to maintain the hips down/chest up position when pulling the weight from the floor

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