2017-07-17 Monday

2017-07-17 Monday
July 17, 2017 KCF_Admin

Group Stretch
500 meter row or bike easy pace
10-15 reps
wrist circle – both directions
elbow circles – forward and backward
seal swings
over and backs
freestyle bounce
arm circle – forward and backward
trunk rotations
hip circles – both directions
bow and bends
knee circles – both directions
leg swings
squatting ankle stretch
Russian baby makers

1st week Barbell Cycle
Snatch
A) snatch push press + overhead squat
30%2+2, 40%2+2, 50%2+2,60%2+2 (% base off snatch 1RM)

B) high hang snatch pull + snatch
65-75% 6 set 1(2+1)rep

C) high hang snatch
80% 4 sets 2 reps (no drop)

D) front squat
find daily max 4s then dropset 10% 1×4 then drop another 10% 1×4