Hang Power Snatch Limitations, 9-15-21 HPS@55%1RM, T2Bar 1-3RM Thruster 2-7RM Olympic Front Squat

MOBILITY WOD-EPISODE 229-INTERNAL ROTATION, I HAS IT

SUPER YOUTH, BEGINNER  & MASTERS 50-59yrs  

(A) Mobility-Internal Rotation Focus

(B) Shoulder Strength & Stability-3 x 15 External Rotation with Bands 

(C) Warm Up-In 5mins 3 Air Squats, 3 OHS, 3 T2Bar 

(D) Hang Power Snatch-Work to the limits of your movement

(E) Individually for time-15-12-9 Hang Power Snatch@55%1RM, Double Abmat Situps 

FROM THE COACH (A) Spend 2mins in the band each shoulder, 2mins with the peanut in the low ribs along the border of the scapular (B) Only go as heavy as you can maintaing right angles (C) Aim to get through 3 rounds minimum in the warm up (D) If your limitations are mobility than mobilise between sets of Power Snatch (E) Abmat Situps reps 30-24-18 f  

INTERMEDIATE & MASTERS 40-49YRS  

(A) Mobility-Internal Rotation Focus

(B) Shoulder Strength & Stability-3 x 15 External Rotation with Bands 

(C) Warm Up-In 5mins 3 High Hang Snatch High Pulls, 3 High Hang Muscle Snatch, 3 Snatch Grip Behind Neck Push Jerks, 10 Abmat Situps 

(D) Hang Power Snatch Limitations-Cylcling Reps

(E) Individually for time-21-15-9 Hang Power Snatch@55%1RM, T2Bar

(F) M/E Thruster

FROM THE COACH (A) Spend 2mins in the band each shoulder, 2mins with the peanut in the low ribs along the border of the scapular (B) Only go as heavy as you can maintaing right angles (C) Aim to get through 3 rounds minimum in the warm up (D) Today we are going to focus on cycling reps and efficiency (E) Practicing Cycling, when you need to rest drop the bar until you are ready to cycle reps again (F) Can be a squat clean thruster  

ADVANCED 

(A) Mobility-Internal Rotation Focus

(B) Shoulder Strength & Stability-3 x 15 External Rotation with Bands 

(C) Warm Up-In 5mins 3 High Hang Snatch High Pulls, 3 High Hang Muscle Snatch, 3 Snatch Grip Behind Neck Push Jerks, 15 Abmat Situps 

(D) Hang Power Snatch Limitations-Cycling Reps

(E) Individually for time-9-15-21 Hang Power Snatch@55%1RM, T2Bar

(F) 1-3RM Thruster

(G) 2-7RM Olympic Front Squat Anyway & Mobility Between Sets

FROM THE COACH (A) Spend 2mins in the band each shoulder, 2mins with the peanut in the low ribs along the border of the scapular (B) Only go as heavy as you can maintaing right angles (C) Aim to get through 3 rounds minimum in the warm up (D) Today we are going to focus on cycling reps and efficiency (E) Practicing Cycling, when you need to rest drop the bar until you are ready to cycle reps again (F) Can be a squat clean thruster  (G) Focus is strength development for the snatch & clean. Let's get deep, and build to a 2-7RM.  We are going to use the time between sets to improve your mobility in the squat

ADVANCED STRENGTH ONLY

(A) Mobility-Internal Rotation Focus

(B) Shoulder Strength & Stability-3 x 15 External Rotation with Bands 

(C) Warm Up-In 5mins 3 Air Squats, 3 OHS, 3 T2Bar 

(D) 1-3RM Thruster

(E) 2-7RM Olympic Front Squat Anyway & Mobility Between Sets

FROM THE COACH (A) Spend 2mins in the band each shoulder, 2mins with the peanut in the low ribs along the border of the scapular (B) Only go as heavy as you can maintaing right angles (C) Aim to get through 3 rounds minimum in the warm up (D) Can be a squat clean thruster  (E) Focus is strength development for the snatch & clean. Let's get deep, and build to a 2-7RM.  We are going to use the time between sets to improve your mobility in the squat