26 February 2019

Eat healthy options, just don't over-estimate the Powers of "Superfoods". Be consistently varied with your nutrition to ensure a wide spectrum of beneficial vitamins and minerals.

Eat healthy options, just don't over-estimate the Powers of "Superfoods". Be consistently varied with your nutrition to ensure a wide spectrum of beneficial vitamins and minerals.

Article: How Super are Your “Superfoods”?

Warm-up
Sumo Deadlift High Pull - Technique Progression
1. Sumo deadlift
2. Sumo deadlift shrug, slow
3. Sumo deadlift shrug, fast
4. Full Sumo Deadlift High Pull

Shoulders:
:45/side Side Lying IR Smash
:30/side Chicken Wings
:30/side Sprinklers
:45/side Side Lying Windmills w/ Rotation
:45/side Bow & Arrows (Behind the Back Pull Up/Down)
2x10 Banded Horizontal External Rotation

Mobility
Hips (1:00/side):
TFL Smash (ball)
Lateral Quad Smash (roller)
Adductor Smash (roller)
Glute Smash (ball)

Shoulders, again … (1:00/side):
Banded Overhead Flexion
- with reach across
Banded Overhead Flexion
- with neck stretch

Technique
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

Metcon
30-20-10
Alternating KB Snatch (53/35# || 70/53#)
[C2B] Pull-Ups
Rx+= 70/53# + C2B;
Time Cap: 15:00

Technique
Bonus: Repeat Snatch Cycling ...