[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
0:00-5:00 Max Calorie Bike
5:00-10:00 Rest
10:00-15:00 Max Rep Snatch
15:00-20:00 Rest
20:00-25:00 50 Double KB OHWL (25 each arm/leg)
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[tab]Level 2
0:00-5:00 Max Calorie Bike
5:00-10:00 Rest
10:00-15:00 Max Rep Snatch 65/42
15:00-20:00 Rest
20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)
[/tab]
[tab]Level 3
0:00-5:00 Max Calorie Bike
5:00-10:00 Rest
10:00-15:00 Max Rep Snatch #95/63
15:00-20:00 Rest
20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)
[/tab]
[tab]Level 4 Rx
0:00-5:00 Max Calorie Bike
5:00-10:00 Rest
10:00-15:00 Max Rep Snatch #135/95
15:00-20:00 Rest
20:00-25:00 50 Double KB OHWL 35/26 (25 each arm/leg)
[/tab]
[tab]Motivation
Try following the mobility work for the next 2 weeks, I promise you’ll feel a difference. They will always take no more than 10 minutes.
[/tab]
[tab]Strength
Strict C2B Pull up x 3 sets
10 Mins for:
1 P. Snatch (pause at knee)
1 P. Snatch (tempo)
3 Narrow Grip OHS
[/tab] [/tabcontent] [/tabs]
Mobility: banded bear extention 40 reps/side. lacrosse ball in glutes 2 min/side.
