Tuesday 23 October 2018

Part A

Skill/core development:

Tucked front levers to inverted deadlift

First- Knees to elbow

Then- Tuck feet to bar

Finally- Extend legs to inverted d/lift

Dragonflags

First- Lie down and hold post

Then- Raise lower body off the ground

Then- Raise entire body off the ground and keep  straight, only shoulders remain on ground

Finally- Slowly lower the flag (your body) to the ground while staying straight

Part B

Skills transfer drills: Snatch strength

Working from Dowel (all together) to Empty bar to  weighted bar

3 reps of each

Snatch Push Press (overhead strength)

Overhead Squat – (core stability)

Heaving Snatch Balance (arm speed)

Drop Snatch (feet and arm speed)

Snatch Balance (feet/arm speed)

Part C

3 rounds for time:

5 x Dragonflags

5 x snatch push press

From the ground

5 x tucked front levers

(Athletic) extend to inverted deadlift