Warm Up and stretch as necessary. Please keep this Aerobic and try not to drain your CNS for tonights session. We will build on this each week as long as it does not have a negative effect on your week.
Run 400m(80%)
Walk 400m
x 4
Legs were heavy like cinder blocks on my feet
P.M.
Snatch Technique 5x each
-Snatch Pull to Straight Leg
-Snatch Pull
-Power Snatch
-Power Snatch + Snatch Balance
-Snatch + OHS
A. Front squat 10, 10, 8, 6, 4 @2x11 *Same Weight as last week 175# ouch!
B. Deadlift 245x5
C1. Dumbbell rows 6 ea side @2221 30lb
C2. Seated dumbbell press @2x22 3x10 *Same # as last week 2- 15#
D. EMOM 8
ODD: :20 Max kipping Pull-ups *Record each round, we are trying to reach (18-22) 11, 9, 10, 10 need to work on keeping legs together
Even: :30 FLR on rings
E. Freestanding Handstand Hold Practice (10 Minutes Max) **Feel the balance on your hands, move the weight around from your fingertips to the palms and see how your body reacts**
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