Oct 2, 2016

Monday 2016.10.03


Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side

2 rounds:
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 10 air squats
- 10 PVC pass throughs
- Burgener Warmup PVC/ empty bar


WOD:
Test Day: Snatch
- Work up to a heavy single.
- Warm up well with the bar, then do some doubles.
- Then work up to the heaviest weight you can manage with good technique.

Cool Down:
- Bar hang – accumulate 1 minute

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to 
comments.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!


3 comments:

Mark Vidotto said...

3x135
1x135
1x145
1x155
1x165 new PR
1x170 missed

did 8 rounds of Bradshaw before back gave out on DL
14:15

monroe said...

Some MU practice
Worked up to 140lb snatch, my usual opener
Followed with some lighter doubles and 60 sit ups

AARON DEVAN said...

Mark - you were smoking through Bradshaw. Nice work.