1 rd Ld. Stretching:
Internal Rotation stretch - try to pin your shoulder w/something and int. rotate 100lb kb on shoulder
60 sec Lat/Tri Plank complete from knees
10 reps @2211 OHS stretch, empty bar, narrow hands ev. 2 reps complete
60 sec Supine DB Flye stretch complete w/ 5lb db's/hand
A. Snatch Balance: 5 x 3,2,2,1,1, rest 90 sec (work up in wt; only use loads you can catch deep in squat)
185x3, 195x1, 195x2, 205x1, 210x1
B. Squat Snatch from blocks: 5 x 1.1.1; rest 15 sec b/t reps & 4 min after
notes-blocks so bar just above knees 145, 165, 170, 175, 180x2
C. Snatch Pulls: 4 x 3 @12X0; use 112%1RM, rest 2:30' (all w/ 218lbs)
D. Prowler Push: 6 x 15 sec @100%/rest 2:45' (add wt.) 165x2, 175, 185, 195, 205
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