Thursday, October 31, 2013

It Don't Mean A Thing (If It Ain't Got That Swing)


Lax Ball Forearms
Wall Slides x 20
Banded Wrist Distraction x 10-12 per side *Click link for demo*

Warm-up: 3 Sets, not for time of:

DB Snatch (55/35) x 8 *each arm*
Nose-to-Wall Handstand hold x 60 seconds
Strict Toes 2 Bar x 10

Strength (Skill): 4 Sets of: Drop Snatch x 1 rep
(Only a drive under the barbell – no dip and drive)

Strength (Skill): 3 rounds NOT for time of:
(This is about improving your positioning, not getting stronger or going faster. 
Go slow, focus and get better.)

10 OHS (65/45)
10 Squat Therapy *Click link for demo*

MetCon: 21-15-9
Overhead Squat (95/65)
KB Swing (70/53)

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