Thursday
6.20.19
Strength
Pause Low Hang Snatch 5x2
Focus on keeping the shoulder over the bar and lats engaged, no percentages, this should be a technique focus. Low hang= 2 inches below the knee.
Conditioning
3 rounds: (18 Minute cap)
400M Run
30 Box Jump Overs
15 Front Squat
L3- 135/95
L2- 95/65
L1- A weight that allows for at least the first round of squats unbroken.
SUMMER READY CLASS
5 sets:
10 Heavy deficit DB reverse Lunges (alternating legs) front foot stands on 45# plate back foot steps back off plate
:45 wall sit
10 Goblet squats, heavy with 4 second down 4 second up tempo
4 sets:
10 bradford press
10 Db lateral raises
10 DB front raises
10 Minute AMRAP:
200M Run
9 Box Jumps, increase reps by 3 every set of box jumps