Warm Up:
Shoulder Prep
Monster walk (one length each way)
Single leg RDL
Hamstring kickbacks
Hamstring sliders on rollers
SKILL: Single Arm Dumbbell Hang Snatch
*note: in the video, he is doing more of a muscle snatch where the feet do not leave the floor. Your goal is to get to a heavy enough weight were you have to get very dynamic and have to jump to move the weight*
Spend 15 minutes working up to a heavy set of 3 per side.
REVIEW: THRUSTER
WORK: 10!1 HSPU/THRUSTER (95/65)
3 pull up bar touching burpee btwn each set
Rx2: 85/55, HSPU off box or negatives
Rx3: Less weight, mod hspu
CASH OUT: Tabata supine alternating toe touches (feet up in air while in crunch position, alternating touching left hand to right toe etc )
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