Monday 4/23, Week 10 Warm Up- Bike or Row 3 Minutes- steady pace Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 BTN Snatch grip Press x6-8 SL Front foot elevated split squat x6/leg Then; Snatch review CF Fitness A. Hang Power Snatch x2 (building) OTM x 12 Minutes –refer to 4/16,...
Monday 4/16, Week 9 Warm Up- Bike or Row 3 Minutes- steady pace Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 Hollow Rock/ Hold 10-20 reps/ seconds SL Front foot elevated split squat x6/leg *Press + Push Press + Jerk (1+1+1) -light to moderate- if following ‘Performance’...
Monday 4/9, Week 8 Warm Up- Bike or Row 3 Minutes- steady pace Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 Hollow Rock/ Hold 10-20 reps/ seconds SL Front foot elevated split squat x6/leg *Press + Push Press + Jerk (1+1+1) -light to moderate- if following ‘Performance’...
Monday 4/2, Week 7 Warm Up- Bike or Row 2 Minutes- steady pace Then; 2 Sets Spiderman Stretch Counter- balance Squat x8-10 Hollow Rock/ Hold 10-20 reps/ seconds SL Front foot elevated split squat x6/leg *Press + Push Press + Jerk (1+1+1) -light to moderate- if following ‘Performance’ include...