And we find ourselves back at Monday and an explosive training day. We are starting with warm up and skill transfer for our dynamic movements today. We are working up to 3’s on the DBs BJs and HPS. When we get the pulls we are doing 5's. And in case you want to hammer, I have some extra credit programmed. Let me see how many reps you get....
See you back here for tomorrow for more PAMC.
Pillar to Plank Press Up – 10 reps
Spiderman Crawls w/ Elbow to Drop - 10 yards
Captain Morgans – 5 RT/ 5 LT
Chest Elevated Push Up on Bar - 25 reps
Empty Bar Hang PS - 5 reps
Empty Bar Overhead Squat - 5 reps
Empty Bar Snatch Grip PP - 5 reps
We are going to hammer these 3 movements for the snatch warm up. Make sure you take your time to execute each movement with perfection.
PA 1 & PA 2
Dumbbell Box Jumps 3, 3, 3, 3
We are doing triples of DB box jumps. Grab a set of 15-25 lbs DBs and start working your way up to a set of 3 reps on a box that you can land in a good athletic position.
BB Hang PS 3, 3, 3, 3, 3
We are working 3’s in the hang Power Snatch. These are pulls from the knees. Think about speed under the bar.
Snatch Pulls 5, 5, 5
When you finish your last set of hang PS, add 10 lbs to the bar and pull a triple in the snatch pull. Keep adding weight to the bar for each set. Do 3 sets here.
Complete as many reps as possible in 4 minutes of:
135/75 lbs Sandbag PC