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

March 5, 2014

March 04, 2014

Warm Up: 2x Hip Mobility Drill, PVC 2×15 (dislocates + good mornings)

3rds: 10 Bar Kips+ 5 Wall Squat+ 5 Goblet Squat+ 10 KB swings

3x Barbell Warm Up: (3 reps each)

Clean Pull, Power Clean, Front squat, Push press, Back squat, Snatch Push Press, OHS

* start to memorize this barbell warm up. It will be a staple of our warm up

 

ATHLETE

1) 10-12 min Snatch Practice

at minimum 15-20 reps from each position: High Hang, Knees, Ground. Light weight, technique practice

2) Buy In: 2min Ring Push Up Hold

Then, 3rds

12 Pull Ups

21 KB Swing

42 Sit ups

Cash Out: Max Ring Push Hold

 

BEGINNER

1) 10-12 min Snatch Practice

at minimum 20 reps from each position: High Hang, Knees. Light weight, technique practice

2) Buy In: 2min Plank Hold

Then, 3rds

12 Banded Pull Up/ Ring Rows

21 KB Swing

42 Sit ups

Cash Out: Max Plank Hold

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