Tuesday, March 6, 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. 3 Rounds for Time:

    Double Unders x 50

    KB Swings x 25 

    Ring Push ups x 10/15