WEEK 4 – Day 17, Tuesday – 4th May 2021

Week 4 – Day 17

Warmup:
3 Sets –
5 Single Arm KB Overhead Squat 3111/arm
6/arm Half Kneeling Arnold Press w/ band row 20X1
30sec Chinese Plank Face Down
https://youtu.be/Z4UwWZ7ipkE Half Kneeling Arnold Press
https://youtu.be/crOENtBfluo Chinese Plank Face Down
https://youtu.be/nrfDq0DUhrE

A) Snatch Grip Work

1 Behind the Neck Snatch Grip Push Press
1 Behind the Neck Snatch Grip Push Jerk
2 Overhead Squats (33X1)
rest as needed x 3 Sets
https://youtu.be/1_SEbV9UFUc
https://youtu.be/G8iJivvufKY

B) Back Squat

10X1; 2 reps Every Minute for 10mins
*load with 64% of 1RM
*SPEED up from bottom is critical

C) Single Leg Scapular Structural Balance

2 Sets
6-8/leg @ 30X0 tempo – Dual KB Rack Front Foot Elevated Split Squat 4″ Step
rest 60sec
4 Bottoms Up 1/2 Turkish Get Up R
2 Bottom Up Turkish Get Up R
4 Bottoms Up 1/2 Turkish Get Up L
2 Bottom Up Turkish Get Up L
rest 60sec
https://youtu.be/bt-uNDFkI0A Bottom Up Turkish Get Up
https://youtu.be/L9GeifoxxqA KB Rack Front Foot Elevated
https://youtu.be/MdLDzhjwmFA Bottoms Up 1/2 Turkish Get Up

D) 3-4 Sets – Power Work

5 Hang Snatch High Pull
3 Hang Power Snatch below Knee
rest 15sec
Row 16sec @ 97%
rest walk 2:30
*record load and total cals

*Push your pace on the Row and Keep QUALITY your focus on the Snatch Work!