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

January 14, 2014

January 13, 2014

Warm Up: 2x Hip Mobility Drill, 2x 30/30 Hang & squat, 

2min Wall Squat Hip Opener, La’x Ball Traps, 

2rds: 5 Wall Squats, 10 Air Squats, 10 Push Ups

PVC x2 (dislocate, good morning, Overhead Squat)

Barbell Snatch Warm up

 

Athlete

1) Snatch: 2×2@88%, 2×2@90%, 2×1@92%

2) “Isabelle” Restest

30 Snatches for time @ 135/95

 

Beginner

1) Hang Snatch: 6×2 attempt to go up in weight each set

2) Isabelle Complex: Light to moderate weight, concentrate on good movement

30 Snatch Pulls to knees

30 Snatch Pulls to Hips

15 Hang Snatch

15 Snatch from floor

(if not comfortable with pulls from the floor, then do a total of 30 hang snatches)

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