THURSDAY

Calf pumps & Boot strappers

Mountain climber complex

Air squats with T twists

Shoulder activations (rig/rings)

·     Scap pull ups

·     Lat pull backs

·     Hollow and Arches

·     knee raises

·     toes to bar/rings

(working on single kip)

Strength Development:

Barbell Complex

6 sets at 2 minutes

1 complex/set

Barbell Complex:

·     3 Snatch Push Press

·     1 Overhead Squat

Stimulus:

·   Add weight each set

·   Strong shoulder drive

·   Strong lock-out

WOD

14 Minute EMOM

Each minute complete:

·   3 Squat Snatches (RX 50+/35+ Kg)

·   5 Knee-raises OR Toes-to-Bar

Stretch

Stimulus:

·   Consistent Sets

·   Strong pulls

·   Fast under the bar

·   Strong drive out of the bottom of the squat

Recovery Workout

14 Minute EMOM

Each minute complete:

·   3 Squat Snatches (RX 40/25 Kg)

·   5 Knee-raises OR Toes-to-Bar

Stretch

Stimulus:

·   Consistent Sets

·   Strong pulls

·   Fast under the bar

·   Strong drive out of the bottom of the squat