We are back at Monday and explosive training day. We are starting with warm up and skill transfer for our dynamic movements today. We are working up to 5's on the BJs and pulling power snatches from the knees. Then a complex to reinforce the movement pattern. Once you are done with all your pulls, we are going to work some supine rows and twists. Got to hammer the back and trunk. See you back here for tomorrow for more the PAMC.
Pillar to Plank Press Up – 10 reps
Elevated Single Arm KB RDLs - 10 RT/ 10 LT
Inch Worm Hands Only - 5 reps
Deficit Push Ups - 10 reps
Burgener Warm Up
We are going to warm up with this snatch-centric warm up. Then about going through it with an empty bar and get that skill transfer down.
PA 1 & PA 2
RM Box Jump 5, 5, 5, 5
We are doing fives with the box jumps. Increase the height while doing 5's. If you can’t complete the 5 reps, back the height down to complete the fives.
BB Hang PS 5, 5, 5, 5
We are working 5's in the hang power snatch. These are pulls from the knees. Think about speed under the bar.
Snatch Pulls - 3 reps
Power Snatch - 3 reps
Snatch Grip PP - 3 reps
Start light and and each set add weight to the bar. You are going to be limited by what you can snatch push press, so be smart. You can use straps for this. Rest as needed between the complexes.
Complete as many sets of the following in 10 minutes:
Supine Ring PU - 10 reps
Russian Twists - 10 reps