Tuesday, 14 November, 2017
WARM UP – MOBILITY
Dynamic joint warm-up: ankle/knee/hip circles, cat cows, bird dogs etc
Banded glute steps, glute bridge, deadbugs
Band dislocates, pull aparts, ex rotations, overhead squats
Lunge hip opener 30-45s/side
BACK SQUAT X 8
5 mins to warm-up, then;
Every 3 mins x 5 sets: 8 back squats @ 65-70% of 1RM
Each set should be challenging but smooth (no loss of position).
Same weight across, or small jumps but we’re not looking for an 8RM.
***Quick review of Power Snatch + Overhead squats***
SNAKES AND LADDERS
With a partner of similar abilities, complete AMRAP in 12 mins:
Ladder: 1+1, 2+2, 3+3… con’t
Power Snatch + Overhead squat (95/65)
Alternate complete sets with your partner with both partners completing each set.
P1: 1 PS + 1 OHS
P2: 1 PS + 1 OHS
P1: 2 PS + 2 OHS
P2: 2 PS + 2 OHS
Team score is your last completed round (both partners finished) + extra reps.
If your mobility does not allow a safe OHS position, then sub to front squats.
(Rx+ choose a heavier weight if you want)
3 rounds, rest as needed:
6-8/side x Bulgarian split squats (@3,1,1,1) (DB or KB held by side)
10-12/side x Half kneeling low to high chop (single KB or DB)
2-3 Crossover Symmetry “recovery” / round