9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

February 27, 2014

February 26, 2014

Yes, I know many of you will not be able to hit the positions in the video, but it is a great test of shoulder mobility. Developing mobility starts with finding what areas need work and making sure you are not blaming the wrong area. Watch and test.

 

Warm Up:  Hip Mobility Drill x2, 

2rds: 10 Bar Kips, 30sec Handstand/ Plank

3rds: 5 Wall Squat, 5 Goblet Squat, 10 Swings (use one size heavier than last week)

PVC  (dislocates, good mornings, Overhead Squats)2x10each

 

ATHLETE

AMRAP 20-25

30sec Hollow Hold

10 Bar Kips

5 Power Snatch+ 5 OHS

30sec Hand stand

10 Toes to Bar

5 Power Clean + 5 Jerk

Suicide 10m-20m-30m

*everything should be kind of slow and controlled except for the suicide sprint.

 

BEGINNER

AMRAP 20-25

30sec Hollow Hold

10 Bar Kips

5 Power Snatch+ 5 Snatch Push Press

1min Plank

10 Toes thru rings

5 Power clean + 5 jerk

Suicide 10m-20m-30m

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text