Warm up should include:
Odelia's entire jumping warm up - I recommend our astro turf for this one.
For those with knee and or hip problems, skip the Odelia jumping and do the following:
squat work (includes knee prep)
wrap and wrap around
A1. Front Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate and Advanced 3, 3, 3, 3 @ 22x2
A2. SASS (Straight Arm Scapular Strength)
Beginners: skin the cats on the stall bars 5 reps x 3 sets @ 30x0
Intermediate: 3-5 strict skin the cats
Advanced: 2-5 pass throughs (3 sec eccentric)
B. Snatch
Beginners: 5, 5, 5
Intermediate: 3, 3, 3, 3
Advanced: Daily max then down 20 lbs for 1 set of doubles.
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