Monday June 10, 2019

Monday June 10, 2019

Events & Announcements

Monday June 10 – New Schedule in effect. Sign In!!!!!!
Saturday June 22 – GYM CLOSED – Sign Up to Rugged Maniac http://runsignup.com/RaceGroups/68977/Groups/541515


Workout of the Day

Warm Up
30 Seconds
Easy Single Unders
PVC Pass Throughs

Quick Single Unders
PVC Overhead Squats

High Single Unders
PVC Power Snatch + Overhead Squats

Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Romanian Deadlifts

Mobility
Barbell Ankle Stretch: 90 Seconds

Skills & Drills
DOUBLE UNDERS
Focus: Knees Forward, Knees Back
Movement Prep
20 Seconds Jumps (No Rope)
20 Seconds Easy Single Unders
20 Seconds Double Under Practice

Movement Substitutions
Reduce Reps
45 Seconds of Double Under Practice
45 Single Unders

HANG SQUAT SNATCH
Focus: Scoop, Don’t Swing
Movement Prep
10 “Scoop” Jumps
10 PVC “Scoops” (Knee to Hip)
5 PVC Hang Squat Snatches
5 Barbell Hang Power Snatches
5 Barbell Hang Squat Snatches

Movement Substitutions
Hang Power Snatches
Hang Power Snatch + Overhead Squat

Part I
Hang Squat Snatch
15 Min to build to heavy single

Workout Prep
3 Hang Squat Snatches
10 Double Unders
3 Hang Squat Snatches

Part II
AMRAP 9
10 Hang Squat Snatches (75/55)
30 Double Unders