Saturday 11-12-16

Coach's thoughts on today:

This is a tough complex under the best of circumstances.  Snatches and Overhead squats are always going to be tricky and many people lack some flexibility.  Make sure if you have trouble with these moves you are talking to your coach and working on mobility between sets to improve.

Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Strength

  • Horsepower Complex (5-5-5-5-5)

Snatch Grip Deadlift
Hang-Snatch
Overhead Squat
Back Squat
BTN Jerk

7 unbroken rounds (TnG) [Like the bear complex]

5 attempts at heaviest load