Events for December 2022

Monday, 5/11
May 11, 2015
Wednesday, 5/13
May 13, 2015

IMG_6930

Warm-Up
2 Rounds of
6 Wrist Circles/direction
6 Arm Circles/direction
6 Over-Under Scap Touches

then,

2 rounds of
6 Superman
6 Scorpion (Prone)
6 Spider Lunge (side)

Strength – Hang Snatch (30min)
– – Prep Sets – –
3 x 2 Lo-Hang Snatch High Pull* + 2 Hi-Hang Power Snatch + 4 OHS
* start with bar just below the knees, slowly extend upwards until the bar is in the hi-hang position and then execute an explosive high pull
– focus is to keep back tight at all times (if the bar is moving, the hips are moving – legs do the work!)

– – Work Sets – –
6 x 1 Hi-Hang Snatch + 1 Hang Snatch + 1 Lo-Hang Snatch

Accessory
5 x 4 Elevated Snatch Extension + 10 OHS Plate Sit-Ups
– add 10-20 lbs to last snatch weight, and stand on 10 or 15lb bumper plates
– rest 90-120 sec between sets

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