- Long Lap
- 10 PVC Pass Throughs
- 10 PVC Halos (5 ea. direction)
- 10 PVC OHS Squats
- 10 Boot Strappers
- 10 Ring Rows
- 10 Strict Toes to Bar (no swing use core)
- NJ Sprint
- PVC Burgner Warm Up (coach lead)
3:00 min Overhead Position Work w/ band on rig
3X8 Pendlay Rows (barbell) .
3X 8 Back Ext. on GHD
3X8 Lunge Mornings with Empty Bar
Strength Oly Lift Day 2 :
3X8 OHS w/ banded KB's. Scale Over Head walk w/ banded KB's
3X8 Tempo Snatch Grip RDL- descent 3 seconds, 1 sec. pause below the knee, 3 sec back to start position. (start at 50% of your 1RM snatch)
20 min to work snatch technique.
2X6 Snatch Balance- speed under the bar
2X6 Snatch w/o moving your feet.
Remainder of the 20 min Snatch!
Get SWOLE pandas!