8.4.16

SUNDAY AUGUST 7th IS THE IN HOUSE COMPETITION! REGULAR CLASS IS CANCELLED FOR THE DAY! THERE IS STILL TIME TO PUT A TEAM TOGETHER IF YOU WANT IN! :)

Individual warm-up
400m row/run
10 legs swings
10 air squats
10 groiners
10 PVC good mornings

Group warm-up
5 inchworm walkouts
:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distracion with band
10 leg swings
30 band pull-aparts
30 IR/ER with light weights

A.Strength
1-Snatch
5 x 2 @ 75-80% of 1RM (2 minute rest in between sets)
2-Back squat
5 x 3 @ 80% of 1RM (2 minute rest in between sets)

B.Conditioning
3 minutes max effort calorie row
-rest 1 minutes-
2 minutes max effort power snatch 115/75
-rest 1 minute-
1 minute max effort KB swings 70/55
*Score = total reps