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Wednesday November 23, 2016

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD

15 min of ^ Snatch Balance work 

Complete the following work: “Old School Strength Day”

SOD 1: Overhead Press 5 x 3^ and 3 x 15 GHD Sit-ups
SOD 2: Pull-ups 5 x 3^ and 3 x 15 GHD Hip Extensions
SOD 3: BD Bulgarian Split Squats (Pitcher squat) 5 x 5/leg^ and 3 x 10/arm DB Bicep Curls

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