6 June 2016

Warm Up:
Lower body lift prep
Mobility

Front squat skill transfers with bar (5's each)
~group will do each exercise together so coach can review points of performance and purpose behind each exercise:

Arms out squat
Regular front squat
1 1/4 bounce
3 sec pause
Bottoms up

Strength:  4 x 4 Front Squat @ heaviest with 2 mins rest btwn

Review:  Medball slam
Key P.O.P:  set up/neutral spine all the way through/ride the ball down into half squat position
Review:  Sledgehammer strike
Key on full range of motion in the swing and hip transference (keeping arm closest to the head of the hammer long through the bottom portion of the swing, over the shoulder, then slide the hand down on the finish, no half/short swings)

WORK:
10 RFT;
7 Medball slams (1:31 mark on video)
12 Sledgehammer strikes (alternating)
Rx: 20#
Rx2: 14#
Rx3: 10#

SILVERS:
Strength:  Skill transfer exercises with bar
Really focus on all the points of performance/breathing/keeping body tight through whole mvmt

REVIEW:  Medball clean & sledgehammer (see above P.O.P)
Set up (like a deadlift) - pull (long body) - shoulder shrug - front squat

WORK:
7 RFT
7 Medball cleans
10 Sledghammer slams