20 June 2016

Article: Why You Should Stop Using Agave Nectar

Warm-up
Double Under Practice
- 100 or 2 min practice

500 m Row

Mobility
Side Hip S&F (ball)
Shin Smash (ball)
Trap S&F (ball / barbell)

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

Snatch Hip Movement
EMOM5: complete a single round, add wt for each rd as desired ...:
high-hang snatch (45/35#)
hang snatch
snatch
*** work on fully extending hips and receive bar in full depth squat, relax pull as required ***

Paused Back Squat (3 x 3 @ 50% 1RM - 4 sec pause)
Paused Front Squat (3 x 3 @ 50% 1RM - 4 sec pause)
Paused Overhead Squat (3 x 3 @ 50% 1RM - 4 sec pause)

Snatch Hip Movement
Repeat EMOM5: 
high-hang snatch
hang snatch
snatch