-Theraband Shoulder Seq (5-10min):
-Partner Shoulder Stretches
RING TRAINING
-RING SWINGS W/ TOWEL BETWEEN LEGS (5 sets x 7
swings)
-whole body is working together on this drill. Don’t allow
the towel drop to floor.
-elbows stay locked out the entire time.
-watch toes on the front part of the swing to generate
maximum power.
-STRICT MU (2 reps x 5 sets)
-attempt linking them up if you can.
-take as much time as needed between sets.
-if this isn’t possible have partner spot around the hips
through the entire skill. Partner will assist as much as
necessary
-RING SUPPORT HOLDS (20sec hold x 3 rounds)
-good position. rings turned out, head and chest neutral.
legs tight and together, locked out elbows.
PRACTICE stone to shoulder
A. 12 minute Alternating EMOM(alternate between SDL and box jumps)
-SDL(% of snatch; 3 second negative/rep)
>90%x3
>95%x3
>100%x2
>100-105%x2
>105-110%x1
>110-115%x1
-box jumps: 1rep @ increasing height/set
B. Clean
80-90% x 2x3sets (132-148)
90-95% x 1 )x2-3sets (148-156)
85-90% heaviest single from today 1 x5sets(1 set every 2 minutes)
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