6/12 Technique 2

June 11, 2019

00-10

Cat/Cows

Kneeling Thoracic Rotations

Air Guitars

Infinity Hovers

Prone Cuban Presses

Sidelying Hip Series

90/90 Transitions

Supine Bracing

Miniband Walks

Wall ankle mobility

 

10-20

5 Snatch Grip upright rows

5 no foot drop snatch ( slow!)

5 clean grip upright rows

5 Tempo FS (5-5-5)

 

20-35

Snatch PP + Snatch Balance

1+1 up to 60%

 

35-50

Behind the Neck Jerk + Split Jerk

1+1 up to 60%

 

50-70

3 position CP ( below knee/above knee/power pos) + Power position CC

1+1 up to 65%

 

70-90 ACCESSORY

KB Farmer’s Hold 3x:30 @ HAP

Snatch Grip BB BOR 3x12 @ 35%

BB RDL’s 3x10 @ 50% of FS

Seated DB Alt OHP 3x10/10 @ 30%

 

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