Tuesday, February 27, 2018

Form Work x 15 minutes

A1. seated wall slides x 10 reps x 3 sets

A2. spine flexion and extension x 10 reps x 3 sets

B. Snatch Balance or OHS or mobility work

Snatch Balance

Every 3 minutes x 6 sets: Do not add weight unless you hit the high end of the rep scheme and you have consistent speed into the bottom of your (very active) squat

Set 1. 6-8 reps

Set 2. 6-8 reps

Set 3. 5-6 reps

Set 4. 5-6 reps

Set 5. 3-5 reps

Set 6. 2-3 reps

Snatch Balance can be a tricky little drill. If you are not ready, start with the less dynamic OHS

Set 1. and Set 2: 8-10,

Set 3 - Set 6: 6-8

C. AMRAP in 20 minutes:

    Pulling: ledge pull ups with knee drive, bar pull ups, chin ups, jumping ring chin ups, ring rows

    HSPU kipping or strict (depends on your goals) see whiteboard for reps

    KB Clean to bottoms up x 10

 

 

15 air squats

Pulling and Pushing - use gymnastics progressions