11 December 2015

Article: Strengthening the Quads - How and Why it Matters

Warm-up
Double Under Practice
100 or 2 min practice

Mobility
T-spine / Trap smash
hip ext rotation (with flex) - "Pigeon" on box
Calf Smash and Floss

Weightlifting
BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Drop Snatch (5-5-5-5-5)

Metcon
Double-unders (singles x 3) - Ball Slams (30/20#)
75 DUs - 25 Ball Slams
50 DUs - 50 Ball Slams
25 DUs - 75 Ball Slams