26 May 2016

Reaching for the sky ...

Reaching for the sky ...

Article: How to be a Rock Star at the Gym

Warm-up
Barbell warm-up
5 reps each of:
- Deadlift,
- Hang Power Clean,
- Front Squats,
- Shoulder Press
2-3 rounds

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

Mobility
T-Spine Smash (balls)
Anterior Shoulder Smash (ball)
Calf & Achilles: heel up / down
Couch Stretch

Metcon
AMRAP 15:
15 Shoulder Press (45/35#)
15 Air Squat
15 Push Press (95/65#)
15 Front Squat (95/65#)
15 Push Jerk (95/65#)
15 Overhead Squat (95/65#)

*** One bar, change weight for each round; Bar begins on floor, practice cleans / snatch as required ... ***

Technique
Practice Rope Climbs