The big theme this week is squeezing your butt and getting FULL EXTENSION. That means full extension at the top of the squat, squeezing your butt tight at the bottom of toes2bar/knees2elbows, and using your hips on dumbbell snatches!
6:00 AM Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
4 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
7:05 Group
Warmup:
General Dynamic
Glute/hamstring lax ball
Ankle Smash
Squat Prep
Strength:
Max Effort Back Squat, work up to a heavy single
Conditioning:
5 rounds-
:40 Toes2Bar/Knees2Elbows
:20 Rest
:40 Goblet Squats
:20 Rest
:40 DB Snatches, alternating arms
:20 Rest
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