4/10/12

PLEASE NOTE-
These workouts are to be performed in the order posted. 


Main Group

Warmup:
Double-Under Practice
General Dynamic
Spiderman Lunges
Hamstring Floss

Strength:
Deadlift- 5 sets of 3 reps, building up to a heavy-ish set of 3 reps

WOD:
5 rounds score for total reps-
:30 seconds Max Reps Power Snatch
:30 seconds jumping lunges
:30 Rest

Notes:
- On the Deadlifts: TIGHT BUTTS TIGHT ABS. Set that up before you grab down and keep that belly tight the whole time. Once setup, pull your butt down and shoulders back and up as you stand. PLEASE watch the K-Star video below.
- On the Power Snatches: Make sure your grip is wide enough, the bar should be right in your hip when you're standing upright. Big jump and pull yourself under the bar. Elbows high and outside as you jump.
- On the Jumping Lunges: Squeeze your abs and keep your torso upright. Jump and land with your feet straight forward.





Tyler's Group


WOD:
21-15-9
255# Deadlifts
30" Box Jumps


Lucas- sub 105# Power Cleans for Deadlifts


Will and Nick's Olympic Lifting Group
See Mike's Gym website