OLY Class Warm Up

THURSDAY

Last week wasn't a total disaster so let's try this again! We've got a full hour scheduled so try and get here early and start the following warm up:

This warm up should take you roughly 10-15 minutes from start to finish

3 Rounds with no break in between

15m Duck Walk 

15m Crab Walk 

15m/Side  Single Leg Broad Jump 

2 Wall Walks 

Then 

Lat Stretch 90" per side https://www.youtube.com/watch?v=2e68jkvZowM

Shin box with Raise x 20 Alternating https://www.youtube.com/watch?v=6T2_XOhmbq0

Bicep Tendon Smash- https://www.youtube.com/watch?v=AFP1mZ2WhVY

IMG_0102.JPG

Workout of the Day

20 Minutes Constant Effort (Quality)

20 V ups

20m/s Contralateral Carry

20”/s  Star Plank

10-20” L Sit

OLY CLASS

KEEP IT LIGHT! Our focus is technique. 

A.) Snatch Balance without a dip + Sots Press: (3+3) x 5

B.) Slow Snatch Deadlift to Hips+ Power Snatch: (1+3) x3 (1+2)x3

C.) Power Clean and Push jerk: 3,2,2,1,1,1,

D.) Pause Clean Deadlift: 4×3 *Pause at the knee for two seconds *