Competition (Wednesday, 09/21/16)
2017 OPEN PREP
A. Strength Prep
5 Inch Worms
10 Lateral Monster Walks (each directions)
10 Glute Bridges
20 Knee Plank w/ Reach (10/arm)
*Focus on keeping low abs tight and hips tucked under on knee plank.
15-20 min to find 3RM
*Example build up:
C. Weightlifting Prep
8 Min EMOM
*Across. Keep load moderate. 75-80% of snatch
D. Strength / Accessory
6 SL KB RDL (per leg)
1min plank (on forearms)
*Slow and controlled on KB RDL. Hold KB with both hands. Chin-up = underhand grip.
5 KB Lateral Lunges (per side)
5 Ecc Glute Ham Raise
*3-5sec eccentric on glute ham raise. Use band or arms for assistance to top. Keep straight line from knee to shoulder. Don’t break at the hip.