2 September 2019

Happy Labour Day!

Warm-up
Shoulders:
i. 1:00/side Side Lying IR Smash (ball)
ii. 1:00 Posterior Delt Stretch
iii. :45/side Behind the Back Pulls Up/Down
iv. :45/side Chicken Wings
v. 2x10 Horizontal ER
vi. 2x10 Vertical ER

Hips:
10/side Hamstring Floss
1:00/side Side Lying Glute Stretch
10/side Adductor Hurdler Stretches
1:00/side Couch Stretch
10 Squat Developers

Weightlifting
warm-up snatch with empty bar:
3 High-Hang Muscle Snatch
3 Hang Power Snatch
3 Snatch
***
2 Rounds, 1 before / after pause work

Paused Hang Snatch Cycling
Snatch Work (empty bar / PVC)
- Positioning (Balance)
- Pausing (:02)
***
Dip - Extend with Shrug
Dip - Hang - Dip - Extend with Shrug
Dip - Hang - Hang (Squat) Snatch

1 High-Hang Muscle Snatch + 2 Overhead Squats (E2MoM-10, + 5/10/20# round ...)

Metcon
21-15-9
Deadlifts (1.5x Body Weight)
Strict Ring Dips
DL <75% 1RM
Dip variations as required ...

Warm-Down
easy run/bike/row
mobility as required:
- erector smash / stretch
- spinal twist
- forearms
- pec smash / stretch