PERFORMANCE
Warm-Up.
One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3 reps per side
Heels-elevated Flex and Extend x 3 reps
Front Foot Elevated Split Split Squats x 6 reps per side
Plate Elevated Cossack Squats x 6 reps per side
Tempo Plate Squats x 5 reps @ 32X1 + 3 Squats, no tempo
Followed by…
Three sets of:
Jumping Pull-up x 4 reps
Barbell Kang Squat x 6 reps
Barbell Thruster x 8 reps
Then…
A.
Every minute, on minute, for 12 minutes:
Power Snatch from High Hang x 3 reps
Load the bar to prioritize good mechanics, primarily focusing on creating full and powerful hip and knee extension, and receiving the barbell overhead in a stable, balanced position.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Power Snatches (135/95 lbs)
14 Toes to Bar
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