10.09.2014

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms/Hollow Hold
10 x Scorpion Stretch (5L/5R)
III. Mobility

Impact/Focus: Snatch/Clean & Jerk Technique
Athlete will use this time reviewing the Snatch or Clean & Jerk technique. This will be strictly barbell/PVC work to prepare you for the workout.

“Southern Triangle”
Complete as many reps as possible in 10:00 of
20 x Ground-2-Overhead (95/65) (75/55)
7 x Bar Facing Burps
15 x Ground-2-Overhead (135/95) (95/75)
7 x Bar Facing Burpees
10 x Ground-2-Overhead (155/115) (115/85)
7 x Bar Facing Burpees
5 x Ground-2-Overhead (185/135) (135/105)
7 x Bar Facing Burpees
Then as many reps as possible x Ground-2-Overhead (225/155) (155/125)

Rest 3:00

Complete as many rounds/reps as possible in 6:00 of
10 x Hollow Rocks
10 x Superman Rocks
15 x Air Squats

Notes: For today’s workout, Ground-2-Overhead means the athlete’s choice of either using the Snatch or Clean & Jerk. There will be two recommended weight levels of this workout to choose from based off your current level of progression with the olympic lifts. These are guidelines, but scaled athletes should plan to increase weights 10-20lbs per set to achieve maximum efficiency with the movements being performed.

Post total reps completed for Part 1 and rounds/reps completed for Part 2.