Events for December 2022

Athlete Spotlight: Maggie & Matt R.
June 26, 2015
Sunday, 6/28
June 27, 2015

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

then,

2 rounds of
6 Sotts Press to OHS
6 Cross-Body Spider Lunge w/ single Reach Up (same side only)
6 Superman
6 Spider Lunge w/ double Reach-Up

then,

1min/side Single Leg Flexion w/ ER (30sec w/ back knee down, 30sec w/ back knee off the floor)

Strength – M.E. Snatch (30min)
Prep: 2 x 2 Reversing Pause Snatch Extension + 2 High Hang Power Snatch + 4 OHS
Work 1: 3 x 1 High Hang Snatch + 1 Low Hang Snatch
Work 2: 6 x 1 Snatch

Accessory
4-5 rds (NFT) of
5 Barbell Rollout
5/side Weighted Side Bends
10 Band Pull-Aparts
10 Push-Ups*
120sec Rest
* scale up by placing hands on 10or15lb bumpers; scale up farther by adding a three-count descent to each rep

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