2014-03-31

MONDAY WORKOUT

Great work in the Open this year!

Don't forget to submit your scores by 7pm Monday night if you haven't yet!

SUGGESTED MOBILITY:
Done BEFORE we start the regular class warm up so get in a little earlier to do this in your own...
1.) Floss - Ankle OR Knees (whichever one limits your squat abilities)
2.) Lacross Ball - Back of shoulder
3.) Rumble Roller - Lats & Quads
* Pick at least ONE or ALL of these, but hit this BEFORE we start class... Thanks!

POWER/TECHNIQUE:
3-Position Snatch
- REP 1 = High Hang Snatch
- REP 2 = Mid-Thigh Snatch
- REP 3 = Below Knee Snatch (Can't touch floor!)
* These THREE reps equals ONE set... Perform for 5 rounds for MAX LOAD, with GREAT technique... 2-3 Minutes REST between each set...

Pick the height you want to catch any of these, but it would be preferred that you work on a squat catch for AT LEAST ONE of these three reps on each set...

20 minutes for this one

WORKOUT:
Keep this one simple and get some "active recovery" for a week or two then back to regular training...

Take 10-15 minutes and perform the following in any combination you want until finished:
40 Ring Rows (No broken body/rib positions!)
80 AbMat STRICT Sit Ups (As little swing as possible)
120 Russian Twists (Use a med ball to make this one more challenging!)

You can do this anyway you like... 10 rounds of 4/8/12, 5 rounds of 8/16/32, 1 round of 40/80/120, etc... It's your call for this one and no time cutoff...

POST YOUR BEST WEIGHT TO COMMENTS

2 comments:

Lisa Dempsey said...

After that lovely ab work, I ate a piece of cake after dinner. Whaaaaaaaaaat? Dang my sweet tooth.#paleobandwagon

Lisa Dempsey said...

One more thing. Now that Games is over and I'm feeling all kinds of strong, I wondered if...maybe...all of a sudden snatches would be easier and I could lift a little more. Um...wait for it...NO.

Oh well. I am in for the long ride.