GROUP WARM-UP
2 Rounds of:
:30 Air bike
5 T spine openers
:15 Box stretch
10 Frog pumps
:20 Frog stretch
5 Plate squat @ tempo 3 sec down
+Trainer- led bar path drills
BARBELL
Every 2 minutes for 12 minutes
2 x 1 Segment power snatch (pause below knee)
+
1 Power snatch @ 60 - 70%
PRESSING, PULLING & LEG DRIVE STRENGTH
Circuit 1 -
2 sets of:
100ft Rope pull www.youtube.com/watch?v=0eq9YkdCxTI
6 Strict pull ups
8 Tall kneeling kettlebell press www.yooying.com/p/1616289440916011849_4921676073
8 Barbell supinated row
Circuit 2 -
3 sets of:
5 Hex bar deadlifts concentric only
5 High seated box jumps
Mindset Monday
Unless commitment is made, there are only promises and hopes... but no plans.
- Peter Drucker
What will you commit to this week?
