Saturday 051317

Strength Focus
High Catch Power Snatch
5×3
- Do a power snatch but recieve the bar in a very high squat - weight on the bar is dependant on form. Must be powerful, fast and agressive.
AND
Seated Barbell Press
5 x 5 - same as last week or 5# heavier
10 Barbell Rows after each set - same weight as last week

Gymnastics Focus
5 Rounds
10-20 second bottom of ring dip hold
20 Seond Bottom of an Overhead Squat Hold w/ Empty Barbell (or PVC) - Be active in this position, pressing up against the bar, maintain tight abs and midline
20-30 second hallow hold
15 Hip Extensions

Cardio and Endurance Focus
5 Rounds
20/15 Calorie Bike
400 M Run
20/15 Calorie Bike
Rest 3 Minutes