Thursday, October 18th 2018

(Mobility/Long Strength/Short Metcon)

Movement Prep: 5 Mins
Shoulder Series

Note: With a band:
External rotation x 10 reps each side
Lateral raise to 45 degrees x 10 reps each side
Overhead circles x 10 reps clockwise and 10 reps counter clockwise
Overhead assisted stretch x 10 reps + 10 second hold in stretch position
Circles in "T" position x 10 reps in each direction
T position assisted stretch x 10 reps + 10 second hold in stretch position
Circles at waist height x 10 reps in each direction
Waist height assisted stretch x 10 reps + 10 second stretch hold

*Theraband is band of choice, threaded around post for easy relocations

Warm-up: 10 Min
2 Rounds
250 m Row
10 Russian Lunge w/ PVC Overhead
8 Burpees
6 See Saw to Vertical Jump
4 Pass-throughs
2 Inchworms

Barbell Complex #2

Strength: 30 Min
24 Min E2MOTM
Snatch Grip Deadlift
4 - 4 - 4
Snatch Pulls
3 - 3 - 3 - 3
Power Snatch
2 - 2 - 2 - 2 - 2

NOTE: Weights should start off heavier and decend actually as the athlete changes movements. GIve your athletes enough time to warm up before they get started. They may decide to stick with one weight for each movement or possibly increase inside the movement.

Conditioning: 15 Min
3 Rounds
10 Power Snatch (95/65)
10 Burpees Over Bar
10 Overhead Squat

Scaling: Light Load