Upper body lift prep
Targeted mobility: T Spine and shoulders
-bow and arrow (supine, hips stacked)
-roller with barbell stretch
-shoulder circles
-lacrosse ball rollout (for more targeted t spine, while lying on lacrosse ball, interlock fingers and put arms overhead and do 10 pulses in different positions)
SKILL: Review Snatch
-Feet -set up -back -pull - transition - finish
Bar warm up: Pull / Muscle / Dynamic
WORK:
5 rounds for time of:
5 Snatches, 95/65 lbs (full snatch, catch where you pull and ride it down baby!)
30 Row (calories)s
3 Muscle-ups
Rx2: muscle up seated banded transitions with press out OR russian dips
Rx3: ring to chest pull with ring dip
MOD: ring row with dip ie bar dips/bench dips/box dips
NOTE: If you need to modify this weight, you will be in the MOD stream and will go from the hang or high hang, your coach will decide.
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