Events for December 2022

Saturday, 5/23
May 23, 2015
Monday, 5/25 – Memorial Day
May 24, 2015

REMINDER: Holiday Hours for Sunday, 5/24
14th Street location
– Regular class schedule
– Open Gym is CANCELLED
H Street location
– Regular class schedule
– Open Gym is CANCELLED

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Warm-Up
3 Rounds of
6 Over-Under Scap Touches
6 Squats
6 Push-Up to Side Star
6 Spider Lunges/side
6 PVC Sotts Press to OHS
Then,
90sec Partner Bully stretch

Pre-Mobility – Shoulder Stability Series (10-12min)
2 rds, NFT, of
– 10 Underhand Band Pull-Aparts
– 10 Double External Rotation
– 10 Prone Retract & Press w/ plates

Skill – Snatch Balance Technique
1 x 3 Three-Count Pressing Snatch Balance*+ 3 Heaving Snatch Balance (unweighted)
*Descend on a 3-1000 count, controlling the descent to arrive at the end of the count

then,

1 x 5 Drop to Snatch Balance (unweighted)
– feet start under hips; press up onto toes, then drop into the OHS position, moving the feet out into a squat stance

then,

1 x 5 Snatch Balance (unweighted)
feet start under hips; perform a quick dip&drive, moving the feet out into a squat stance and driving into the OHS position

Strength – Snatch Balance
7 x 1 Snatch Balance + 2 Heaving Snatch Balance
first set w/ bar only; then add weight as able/desired

Accessory
6 x 3 Box Jump for max height
– stop increasing the height after any set in which you land on the box below parallel

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