Warm up: 10 split jumps (tot), 10 leg swings ea direction (forward & lateral), 10 pvc good mornings, 5 kte, 6 iron crosses, 6 scorpians
Mobility: Coach's choice
Skill Focus: Back Squat
Warm up and build to a. . .
Back squat 10 RM (if you try for a 10 rm and get less you have found that #rm)
2-3 attempts
Level 3
5 kb snatch ea arm 70#/53#
5 hanging wipers
5 broad jumps – 30 ft minimum rx + (start 5 feet before turf = 30ft)
Level 2
5 kb or db snatch ea arm 50-55#/30-35#
10 t2b
5 broad jumps – 25 ft minimum (length of turf)
Level 3
5 db snatch ea arm
5 kte
5 broad jumps
5 intervals of a 3 min AMRAP: 1 min rest between (pick up where you left off)
Post squat rm and # rds
Happy Happy 44th Birthday to Ken!
Get it!
Happy Happy 31st Birthday to Jess
One fit girl!
Happy Happy 29th Birthday to Larry
Now that's a jump over!
Happy Happy 22nd Birthday to Victor
Slap dat chest!
Mobility: Coach's choice
Skill Focus: Back Squat
Warm up and build to a. . .
Back squat 10 RM (if you try for a 10 rm and get less you have found that #rm)
2-3 attempts
Level 3
5 kb snatch ea arm 70#/53#
5 hanging wipers
5 broad jumps – 30 ft minimum rx + (start 5 feet before turf = 30ft)
Level 2
5 kb or db snatch ea arm 50-55#/30-35#
10 t2b
5 broad jumps – 25 ft minimum (length of turf)
Level 3
5 db snatch ea arm
5 kte
5 broad jumps
5 intervals of a 3 min AMRAP: 1 min rest between (pick up where you left off)
Post squat rm and # rds
Happy Happy 44th Birthday to Ken!
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Happy Happy 31st Birthday to Jess
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Happy Happy 29th Birthday to Larry
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Happy Happy 22nd Birthday to Victor
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