FRIDAY 4.28.17
FRIDAY PREP SESSION:
AIR SQUAT TO PISTOL 12:00
NOVICE = INTRO & INTRODUCTION WITH COACH
PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST
ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS ATHLETE'S CHOICE: (A) METCON:
15 POWER SNATCHES (75#/55#)
5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS)
X5 (B) METCON:
"TOMMY V"
21-15-9 THRUSTERS (115#/85#)
12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW) STRENGTH:
BACK SQUAT 5X5 @ 70% #pistol #powersnatch #bar


MONDAY 4.17.17
MONDAY PREP SESSION:
AIR SQUAT PROGRESSION TO OVERHEAD SQUATS OLY:
SNATCH
PARTNER EMOM
14:00
1 POWER SNATCH + 1 SQUAT SNATCH + 2 OVERHEAD SQUATS @ 70%
*PARTNER A GOES THE FIRST MINUTE AND PARTNER B GOES THE SECOND MINUTE. BOTH ATHLETES SHOULD COMPLETE 7 CYCLES. STRENGTH/STABILITY TEST:
OVERHEAD SQUATS
15 REPS @ BODYWEIGHT #airsquat #snatch #powersnatch #squatsnatch #overheadsquat


TUESDAY 4.11.17
TUESDAY PREP SESSION:
OVERHEAD SQUAT STRENGTH:
OVERHEAD SQUATS
EVERY 1:30
5 REPS
X7
*ATHLETES MAY USE A RACK
**ASCEND TO HEAVIEST LOAD OLY:
SNATCH
8:00 EMOM
1 POWER SNATCH + 1 HANG SNATCH
*ASCEND TO HEAVIEST LOAD (BELOW 85%) INTERFERENCE:
DEATH BY HSPU + RING DIP
1+1, 2+2, 3+3...ETC... #overheadsquat #snatch #handstandpushups #ringdips #powersnatch #hangsnatch