Pre-workout mobilisation - do as much of this as possible to prime for the workout. We will still warm up and prepare during the workout but this will allow you to be better prepared.
- 15-20 cal warm up on any machine.
- 30 sec couch stretch
- 30 sec pigeon stretch
- 30 sec banded pac stretch
- 30 sec banded or rig holding lat stretch
- 20 shoulder dislocations with PVC pipe, 10 standing and 10 in a squat as low as possible. Try to move grip closer as the reps increase
- 20 lunges - 10 each leg. Keep PVC pipe overhead
- 10 PVC pipe OHS
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All parts of this workout in pairs moving quickly.
A) 0-8mins in pairs
- 50 DB Snatch (22.5/15kg)
- 50cal AB
- 50 DB Hang Clean & Jerk (22.5/15kg)
- 50cal AB
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B) 8-12mins
- 20 squat snatch for time @ 60/40kg or 40% max snatch
This should require minimal warm effort and movement should be quick.
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C) 12-20mins
- 50 Double DB Power cleans (22.5/15kg)
- 50cal AB
- 50 DB SA OHS (22.5/15kg)
- 50cal AB
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D) 20-28mins
- 20 squat snatch for time @ 60/40kg or 40% max snatch