FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  KB Pec Smash - 1:00/Side

2.  Barbell Forearm Smash - 1:00/Side

3.  Banded Pass Throughs - 1:00

4.  Knuckle Drags - 1:00

5.  Russian Baby Makers - 1:00


ACTIVATION (6:00) 

4 Rounds: 

20s Banded Pull-Aparts

10s Banded Pull-Apart Hold


Into…


4 Rounds:

20s Hollow Hold 

10s Rest


Into…


4 Rounds:

20s Glute Bridges

10s Rest


OPTIONAL GENERAL WARM-UP (9:00)

EMOM x 9 (3 Rounds):

Min 1: Any Machine

Min 2: 5 Push-Ups + 10 Sit-Ups + 15 Air Squats

Min 3: 10 Alternating Dumbbell Deadlifts + 5 Dumbbell Strict Presses Each Arm 


MOBILITY VIDEOS

https://www.youtube.com/watch?v=K3jtDRlPauw


https://www.youtube.com/watch?v=Y4XkFEj_OX8


https://www.youtube.com/watch?v=k3dUSlXxYKo


https://www.youtube.com/watch?v=EyZOCt5AQ9Y


https://www.youtube.com/watch?v=7m7pOvQP4h4

11/19/2021 - Strength Snatch


Build To A Heavy Single



Snatch Warm Up---Empty Barbell: 

5 Snatch Grip Deadlifts

5 Snatch High Pulls

5 Muscle Snatches 

5 Overhead Squats

5 Snatch Balances

3 Snatches (Squat or Power)



Add Score

Ring Pop

AMRAP 13: 

3 Strict Ring Dips 

30 Double Unders 

3 Dumbbell Snatches

3 Strict Ring Dips 

30 Double Unders 

6 Dumbbell Snatches 

3 Strict Ring Dips 

30 Double Unders

9 Dumbbell Snatches 

...

[Add 3 Dumbbell Snatches Per Round]


Dumbbell: 50 / 35 lb

Add Score

Comments

JAMES DYKE

JAMES DYKE 1 month, 4 weeks ago / Reply

Ring Pop: 315 reps
Notes: 60 Singles

Mike Roberts

Mike Roberts 2 months ago / Reply

Ring Pop: 373 reps

Jerry Vecchio

Jerry Vecchio 2 months ago / Reply

Ring Pop: 381 reps

Joel Sova

Joel Sova 2 months ago / Reply

Ring Pop: 380 reps

Connie Kim

Connie Kim 2 months ago / Reply

11/19/2021 - Strength Snatch:
Notes: 75#

Connie Kim

Connie Kim 2 months ago / Reply

Ring Pop: 298 reps
Notes: Blue to green banded dips with dip bar; 2:1 singles; 30# dumbbell

Connie Kim

Connie Kim 2 months ago / Reply

Ring Pop: 298 reps
Notes: 35/25#, banded dips, singles

Mandy Booth

Mandy Booth 2 months ago / Reply

Ring Pop: 315 reps
Notes: banded dips, singles

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