Warm-up:
- Row 500m
- Samson stretch 10-15 secs each side
2 rounds:
- 10 GHD situps
- 10 strict pullups
- 10 back extensions
- 10 air squats
- 10 PVC pass throughs
- Burgener Warmup PVC/ empty bar
WOD:
Test Day: Snatch
- Work up to a heavy single.
- Warm up well with the bar, then do some doubles.
- Then work up to the heaviest weight you can manage with good technique.
- Work up to a heavy single.
- Warm up well with the bar, then do some doubles.
- Then work up to the heaviest weight you can manage with good technique.
Cool Down:
- Bar hang – accumulate 1 minute
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
Post loads and results to comments.
Coach's Notes.
Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!