Back to testing... We have just a few more numbers we need before we start a new strength & skill cycle next Sunday...
SUGGESTED MOBILITY: Hit these up BEFORE class so come in a little early!
1.) Floss - Shoulders & Ankles
2.) Roll - Quads and Hamstrings
3.) Band Stretch (Briefly - :20-:30 Each) - Lats & Hip Extension w/ Internal Rotation
POWER:
Snatch 1RM
(Any style is acceptable on this one, but you should be able to get the most from a SQUAT snatch...)
20-30 minutes for this one
POWER ENDURANCE:
Perform as many Kipping Pull Ups as possible in 60 seconds (No Chest 2 Bar)
(Use bands if you need it, but only go as far as near perfect technique allows... Don't loose shoulder control at any point... So in other words not "clunk" at the bottom of the pull up and no excessive broken body positions... If you feel broken, drop off the bar & do a quick reset)
If you can do this without a band, give it a try...
POST YOUR BEST SNATCH WEIGHT AND TOTAL PULL UPS PERFORMED TO COMMENTS
14 comments:
85#, max is 90# just missed that several times
18 PUs in 1 minute
#105 pr, 23 PU assisted green and red band
106 (thanks Megan for the extra lb.! :)
27 PU
Jen
155 squat snatch
51 pullups
Mario
85# PR, (10#up) 15 pu
Erin J
145# Snatch, 29 pull ups
61.5# Snatch PR by 6.5...took over 6 months, missed 60# twice in January.
7 PU w/ med green
170# (185# is running, but no more!)
30 PU
106# (landed on knees...but stood up)
Someday I'll figure that out :)
18 pu no band
155#
52 pull ups
75# Snatch (old 1RM was 83#)...annoying...but haven't practiced snatch in months:(
12 legit kipping pull ups (finally!) green/orange...almost have it without a band for 1!
105 snatch 7 pull ups black band
130#, 37PU
125#
17 pu
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