A) Agility Primer, 3 Rounds:
7 Jumping Squats
3 Broad Jumps
B) 3 Rounds:
90 sec Rest
C) 4min EMOM:
3 Barbell Power Snatch, with an empty bar
3 Overhead Squat
*Every minute perform the prescribed sequence of movements
1 set x 5 reps @ 70% of Heavy Single
1 set x 3 reps @ 80% of Heavy Single
2 sets x 1 rep @ 90% of Heavy Single
Rest 2 Min between sets
* Heavy singles are generally 90-95% of an athletes 1 Rep Max
Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes
Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.
15 min AMRAP:
10 Overhead Squats, 155lb/105lb
30 sec Rest
*Sub Row with 400m Run
This will challenge your entire posterior chain to maintain proper technique on the overhead squats. Keep your wrists and grip relaxed on the row as they are vital to have for squatting overhead. Remember to pull the rower straight back and keep the cable/chain parallel. This will help cue you to keep your thoracic spine tall. With a built-in rest, go unbroken on the squats if possible.
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