WARM UP
5 min of joint prep
A. Learn the QM and QM gallop (take about 5 min for this. Get the class to about 80% efficiency. It doesn't have to be perfect at this point.
B1. QM gallop in a big circle x 1 rotation each direction
B2. 30 -60 sec passive hang followed immediately by a more challenging progression
B3. OHS with as narrow a grip as possible x 10 reps x 2 sets
B4. 1 set of 10 reps of y l and w.
A. Back Squat 5-7 reps x 3 sets; rest 2-3 minutes.
NOTE: this is the same rep sequence that we did last week. If possible, go up a bit for your first working set. Remember, you only add weight if you hit 7 reps.
B. RANDY
NOTE: this is only for advanced athletes who have very solid mechanics on the snatch and have excellent shoulder integrity.
If the above is something you need to address for long term athletic development, please do the following:
Every 30 sec, Power snatch 2 reps x 10 sets @ 70-75 % of your max.
Rest 2 minutes
Every 60 sec, power snatch 2 reps x 10 sets @ 75-80% of your max.
For those not doing Randy I want you to focus on landing just above parallel. There should be zero press outs for this.
C. Mobility Work:
"you can only shoot a cannon from a canoe once" Ido Portal
How stable are your scapulae?
The answer is Never Stable Enough!
Cuban rotations x 12 reps plus 3 extra sets 5-7 reps (slow and controlled)
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