Friday, May 15, 2015

WARM UP
5 minutes of joint prep
A1. trap 3 stick raise x 10 reps plus 10 sec hold on last rep.
A2. Standing weighted shoulder dislocates. As narrow a grip as possible. Make sure you stop in the two positions.  10 reps plus 10 sec hold on last rep in both positions.
A3. shonobi x 1 length
A4. 8 scap arch pullings with a 3 sec hold

A. Snatch Complex: See MAY 8 and MAY 12, 2015
hang power snatch plus hang snatch x 2 reps x 5 sets

Note: All working sets at 70-80 % of your max. Use the same weight through all of the sets. Try and go up 3-5% from last time.


B. Regional Masters Event #4
21-15-9
Deadlift 155/225
Box Jump 20/24
Kipping HSPU