27 April 2016

Swinging Heavy in Honour of Paul D'Andrea

Swinging Heavy in Honour of Paul D'Andrea

Article: Diabetes Cases Soar by 60% in Past Decade

Warm-up
3 rounds of "Cindy":
5 Pull-ups
10 Push-ups
15 Squats

Mobility
Banded Lat Distraction
Banded Bully (shoulder)
Dynamic Hamstring (seated - L,C,R; standing - high-kick march; wide stance - Front, Middle, Back)

Metcon
AMRAP 30:
100m Run
10 Push-up
20 Sit-up
100m Run
5 Pull-up
10 Bench Press (~ 50% 1RM)

Rx+: GHD, Strict Pull-up

Personal Goal Work

Warm-Down
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