Tuesday 19/05/2020

WARM UP
3 Rounds of:
10 Russian Baby Makers
10 m Bear Crawl (Hips Low)
10 Shin Box Complex

WEIGHTLIFTING TECHNIQUE
(SNATCH)
Execute the following set of Exercises using a PVC or a Broomstick.
A.
3 Sets:
10 x Snatch Press in Receiving Position
(Pause at the lockout for 1-2 Sec)
Rest 1 Min
B.
3 Sets:
3 x Tempo Overhead Squat (3232)
(3 Sec Descent, 2” at Bottom, 3” Sec ascent, 2” at the top)
Rest 1 Min
C.
3 Sets:
3 x Hip Muscle Snatch + Press + Overhead Squat
Rest 1 Min
D.
3 Sets:
3x Drop Snatch with 2 sec Pause at the bottom
Rest 1 Min
E.
3 Sets:
3 x Snatch Pull under
Rest 1 Min

EXPLOSIVE TRAINING
10:00 EMOM
M1: 3-4 Broad Jumps
m2: 3-4 Box Drop into Vertical Jump or Vertical Jump

TECHNIQUE WORKOUT
Unbroken Double Unders Sets
Beginner - Intermediate - Advanced
10 - 15 - 20 ——
20 - 30- 40 ———-
30 -45 - 60 ————-
40 -60- 80 ——————
50 - 75- 100 ————————
40 -60- 80 ——————-
30 -45 - 60 ————-
20 -30- 40 ———-
10 - 15 - 20 ——

Choose your category depending on your abilities and follow the respective Pyramid Rep Scheme of Double Unders. The aim is to go unbroken on each set. Rest as needed between each set.

The aim of this workout is to build your confidence and technique for bigger sets of DUs.

Scaling: If you still don’t have DUs or you are not confident with these reps you can create your own pyramid with lower reps following the same idea and even change to Single Unders.

Note: Those of you who are interested in 1-to-1 Personal Training Sessions at the Ironsky Outdoor Area please do not hesitate to contact us.

Important: Please follow the hygiene rules.

End of Program