FOAM ROLL (5:00-10:00)

Target Any Sore Areas


MOBILITY (5:00-10:00)

1.  PVC Pass Throughs - 1:00

2.  PVC Around The Worlds - 1:00/Side

3.  PVC Lat Stretch - 1:00/Side

4.  Knuckle Drags - 1:00

5.  Russian Baby Makers - 1:00


ACTIVATION (6:00) 

4 Rounds: 

20s Banded Pull-Aparts

10s Rest 


Into…


4 Rounds:

20s Push-Up Plank Hold 

10s Rest 


Into…


4 Rounds:

20s Glute Bridge Hold

10s Rest

11/29/2021 - Strength Power Snatch

Power Snatch 15 Minutes to:

Build to Heavy Single
Add Score


Done 1st:



5 Sets: 

30 Seconds Ring Dip Top Hold  

30 Seconds Rest 

30 Seconds Ring Dip Bottom Hold


Rest 1 Minute Between Sets. 

Scarface

2 Rounds:
8 Power Snatches (135/95)     (Masters 55+ RX 115/85)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (115/85)       (Masters 55+ RX 95/65)
8 Bar Facing Burpees

Directly into...

2 Rounds:
8 Power Snatches (95/65)       (Masters 55+ RX 75/55)
8 Bar Facing Burpees
Add Score

Comments

Ashley Astorga

Ashley Astorga 1 month, 2 weeks ago / Reply

Scarface: 11:37
Notes: 75, 65, 55

Karly Frigon 1 month, 2 weeks ago / Reply

Scarface: 14:06
Notes: 65 lb snatches

Joel Sova

Joel Sova 1 month, 3 weeks ago / Reply

Scarface: 11:09

Jerry Vecchio

Jerry Vecchio 1 month, 3 weeks ago / Reply

Scarface: 10:30
Notes: step overs

Leo Rogers

Leo Rogers 1 month, 3 weeks ago / Reply

Scarface: 10:26

Stacy Rowe

Stacy Rowe 1 month, 3 weeks ago / Reply

11/29/2021 - Strength Power Snatch:
Notes: 75

Stacy Rowe

Stacy Rowe 1 month, 3 weeks ago / Reply

Scarface: 13:09
Notes: 65, 60, 55# barbell

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