Dynamic Mobility, Activation and Warm-Up
Banded Scarecrow x 2-3 minutes depending on how tight you feel
x 60 seconds
Two sets of:
Rotational Med Ball Throws x 10 reps (right side)
Rotational Med Ball Throws x 10 reps (left side)
Rotational Kneeling Med Ball Throws x 10 reps (right side; 2:41 in video)
Rotational Kneeling Med Ball Throws x 10 reps (left side)
Max Overhead Med Ball Throws with heavy Med Ball x 5 reps (work to get as extended as possible)
Rest as needed
Shoulder Pre-hab
Two sets of:
10-15 Banded Internal Rotation
10-15 Banded External Rotation
5 Bat Wings @ 1515
Rest as needed
A.
In 20 minutes, build to a 1-RM Power Snatch
B.
35-49:
Two rounds for time of:
1,000 Meter Row or BikeErg
750 Meter SkiErg
50 Dumbbell Squats (50/35 lbs)
50+:
Two rounds for time of:
800 Meter Row or BikeErg
600 Meter SkiErg
40 Dumbbell Squats (35/20 lbs)
Time Cap: 21:00 for men; 23:00 for women
DMA✅
A. Worked up to 115#, 20# under my pr but slowly feeling more confident with my bicep.
B. Only did 40 DB squats each round, couldn’t count today ??♀️
19:29 (40 DB squats each rd)
Row: 3:55, 4:10
Ski erg: 3:22, 3:30
40 DB squats: 1:37, 1:37 UB both rounds
DMA done
A. 150# power snatch (ties my PR from Feb 2019)
B. 20:23 (Row 4:02/4:25, ski 3:28/3:35, DB 2:03/1:50)
Nice job on your power snatch!! ?????