DATE

2022/06/14 DIENSTAG Lessonplan

RX
7 sets for load:
1 snatch balance + 2 overhead squats

BEGINNER
7 sets for load:
3 snatch balances + 3 overhead squats

TIMECAP: 23:00

GENERAL WARM-UP | 7:00
1 set:
:30 high knees
10-inch worms + push-up
10 overhead lunges

1 set:
:30 butt kickers
10 PVC pass-throughs
10 10 partial overhead squats

1 set:
10 up-downs over PVC
10 behind the neck snatch grip strict press (PVC)
10 overhead squats (PVC)

SPECIFIC WARM-UP | 6:00

1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press

1 set:
5 snatch balance

1 set:
5 overhead squats (35/45 lb)
5 behind the neck snatch grip push press
5 snatch balance

LOADING UP | 4:00
3 sets:
1 snatch balance + 2 overhead squats

POST-WORKOUT SKILL WORK | 6:00
4 sets:
:40 alternating single-leg squats
– Rest :20

STRETCHING | 4:00
Accumulate:
1:00 banded shoulder stretch/arm