OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
A) Burgener Warm up Snatch
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
ARE SIMILAR TO HIGH PULLS WHERE THE BARBELL REACHES THE CHEST AREA, BUT ALSO WHILE BRINGING THE TORSO BACK DOWN WHILE THE BARBELL IS BROUGHT UP SIMULTANEOUSLY + Snatch
200 M Run/Cardio
3 Barbell Deadlift
3 Behind the Snatch Grip Push Press
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
3 sets @30%
–rest 30 seconds between sets–
—rest 2 minutes–
2 sets @35%
–rest 30 seconds between sets–
—rest 2 minutes–
1 sets @40%
*Scale: Box Handstand Push Up
[The % is based off of week one Strict Handstand Push Up number only, NOT the combination of strict and kipping].—rest 2 minutes —
2 sets @ 30% Kipping Handstand Push Up from week one testing numbers
*Scale: Instead of kipping complete 2 sets max effort Handstand Shoulder taps off box or against wall