Announcements:
Next Available On-Ramp Starts
TONIGHT!!!
Tuesday, August 6th at 6:00pm
Warm-up Drills
I. Jump Rope x 2:00
II. Coach’s Choice
III. Mobility
Impact/Focus: Power Snatch Triples EMOTM (:90)
Warm up as needed with 3-5 sets x 3 reps (climbing weight) before completing the following workload for the Power Snatch.
Every :90 seconds for 6-7 Rounds
3 x Power Snatch (sets at same weight; 60-70%)
Post scores to comments.
“Modulately”
For time
35-25-15 x Row (kcal)
35-25-15 x GHD Sit-ups
70-50-30 x Double-unders
Notes: Scaling for Abmat Sit-ups is 1:1 today, Single-unders is 2:1.
Post scores to comments.
Skill Development
A. Spikeball!!
B. Mobility (see below)
C. Spikeball
D.DB Row 4 x 8 reps each arm, climb in weight
Hip Extensions 3 x 8 reps
Back Extebsions 3 x 6 reps
**Additional Corrective movement assignments 3 x 6 reps per side
125#
9:50 (abmat)
“Power Snatch Triples EMOTM (:90)”: 85#
“Modulately”: 14:05 SUs
Power Snatch: 55#
Modulatey: 13:05 (abmat/single unders)