13 November 2015

Friday the 13th ...

Article: 5 Bad Workout Habits You Need to Break

Warm-up
Row 500 m

Mobility
Side Hip Smash
Trap Smash
Anterior Delt / Pec Smash

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

Pressing Snatch Balance (5-5-5-5-5)

Gymnastics
Just Hangin' Around:
(3-5 sec hold, 5-10 reps each movement before progressing to next)
- Ball-up
- Pass-Through
- Skin-the-Cat
- Straight-Body Inversion