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11.28.17

28
Nov

11.28.17

There is no 6:30pm or On Ramp this evening.  The gym is holding a special event for Red Bull.  Thanks.

Warm Up
200m row or bike
spiderman lunges x 5 reps each side
inchworms x 5 reps
seated low banded rows x 20 reps – attach a band to the rig at chest height. Pull the band to your chest, like rowing, keeping the shoulders down. Slowly return to extension.
then…

Barbell bent over rows in snatch grip x 10 reps
Muscle snatch from mid-thigh x 5 reps
OHS x 5 reps

Mobility:
PVC platter drill- 5 platter squats then 5 platter squats with a pause at the bottom of the squat to switch the hands on the PVC to regular grip. Then stand up.

Partner band squats (lower) x 5-8 reps each – wrap a resistance band behind the athlete’s knees and cross it in front. Pull on the ends of the bands to collapse the knees in and pull them forward. Instruct your partner to push out against the band while performing the squat. The band will help activate the stabilizing muscles in the hip, allowing for greater range of motion.

Partner band squats (upper) x 5-8 reps each – wrap the red resistance band around the back of the hands. Holding onto the band to create resistance, have the athlete place both arms overhead and pull back from the shoulders to keep tension while performing a squat.

Primer:
3 sets of 3 reps snatch balance 40%-50%-60%
then…
3 sets of 2 reps hang snatch 50%-60%-70%

WOD
For Time
4 rounds
6 hang snatch 95/65
8 box jumps 24/20″

800m Row

4 rounds
6 power snatch 95/65
8 box jump overs 24/20″

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