GROUP WARM-UP
2 Rounds of:
3 External Obliques opener :10 on :10
5 External Obliques opener variation: leg raises
5 T – spine opener
5 Goblet squat @ tempo 3 sec down
+Trainer- led bar path drills
BARBELL CYCLING
Take 10 minutes to build to 70 – 75% (moderate heavy) power snatch
For time:
20/15 Calories Air bike
15 Power snatch 95/65; M55+ 65/35
Rest 5 minutes
For time:
25/20 Calories Air bike
10 Power snatch 135/95; M55+ 115/65
Rest 5 minutes
For time:
30/25 Calories Air bike
7 Power snatch 155/105; M55+125/75
ALTERNATE BARBELL CYCLING
10 Calories Air bike
10 Hang Power snatch
Rest 5 minutes
15 Calories Air bike
7 Hang Power snatch
Rest 5 minutes
20 Calories Air bike
5 Hang Power snatch
STRENGTH ENDURANCE
10 Sandbag squats @ 50% of body weight
10 Sandbag squats @ 70% of body weight
10 Sandbag squats @ 90% of body weight
MOBILITY
1 set of:
1:00 each side pigeon stretch
1:00 each side couch stretch
1:00 Twisted cross stretch
Go Get ‘Em Drew!
Best of luck to Drew Sonier as he competes this weekend in the Central Florida Throwdown in Orlando! Drew is in the “GrandMaster” division and you
can track his standings at the link HERE.