25. Dezember 2023
Dez
25
3 Sets
– 5 Inchworms
– 5/side groiner twists
– 10 PVC Passthrough
– 5 Banded RNT OHS
+
BB Prep
1 Set x 6 reps each of the following movements:
– Snatch Grip RDL’s
– Snatch Grip Deadlifts
– Hang Snatch Shrugs
– Hang Muscle Snatch
– Squatting Quad Ankle Rocks
– Heaving Snatch Balance
– Overhead Squats
– Hang Snatch
– Snatch
Set 1 – 2.2 complexes @ 67%
Set 2 – 2.2 complexes @ 73%
Set 3 – 2.2 complexes @ 77%
Set 4 –1.1 complexes @ 80%
Set 5 – 1.1 complexes @ 83%
– 12 Deadlifts @ 52/36 kg
– 9 Hang Power Snatches @ 52/36 kg
– 6 Overhead Squats @ 52/36 kg
2-3 Sets
– Horse Stance Squat @5151 x 3-4 reps
– Table Top Bridge Hold x 30 sec (ensure as much hip extension as possible)
– LAX Ball Psoas and Diaphragm Release x 1min/side
Rest as needed b/t each for quality
2-3 Sets
– Horse Stance Squat @5151 x 3-4 reps
– Table Top Bridge Hold x 30 sec (ensure as much hip extension as possible)
– LAX Ball Psoas and Diaphragm Release x 1min/side
Rest as needed b/t each for quality
2-3 Sets
– Horse Stance Squat @5151 x 3-4 reps
– Table Top Bridge Hold x 30 sec (ensure as much hip extension as possible)
– LAX Ball Psoas and Diaphragm Release x 1min/side
Rest as needed b/t each for quality