19 November 2016

Working up an appetite ...

Working up an appetite ...

Article: Pre-Workout Nutrition Do's and Don'ts

Warm-up
Double Under Practice
- 100 or 2 min practice
Then,
Staggered Plank Tap Race ...

Mobility
Calf S&F (kettlebell)
T-Spine Smash (balls)
Glute S&F (ball)
PVC Pass-Throughs & Wrist Mob

4+2+2+2+2 (Snatch Warm-up)
2-3 rounds, with empty bar perform:
4 High Pulls
2 Hang Power Snatch
2 Hang Snatch
2 Snatch
2 OHS

Metcon

A: Alternating EMOM-10:
3 Snatch (95/65#)
10 Wall Ball (20/14#)

B: Alternating EMOM-10:
30 seconds Double-Unders + 30 seconds Singles
Max Time L-Sit (Tuck Sit)
(up to 60 sec)

C: Alternating EMOM-10:
up to 60 sec Ring Work
(Inversions, Levers ...)
up to 60 sec Handstand Walk
(Practice / Max Distance / Shoulder Taps