04-04-16 Monday

The next 4 weeks we are going to focus on mobility and stability drills to improve our movements and flexibility for our Olympic Lifts


1. Active Chest Pull to floor – start on hands and knees with palms flat on floor. Sit back onto your heels while keeping arms straight & palms flat on floor.

2. Quadruped Shoulder Rotation – on hands and knees, place one hand behind the head. Actively press away (rotate) the shoulder as far back as possible then bring back down to opposite knee.

3. Wrist Mobility – on hands and knees with palms flat on the floor, rotate wrists externally or move fingers out. Then shift your bodyweight back and forth onto the hands. Increase rotation by walking fingers out.

4. Arm reach with rotation – on knees and elbows, chin tucked toward chest, reach one arm out to fully extend, rotate thumb up towards ceiling then lift.

Please check out the video for all the movements: https://www.youtube.com/watch?v=K9vu81ltPE0


  1. BB Snatch Pulls (80% of best weight) 4sx4r
  2. BB Snatch Balance (60% of best weight) 4sx3r


100 Jump Rope (single)

100 Jumping Jacks

90 Jump Rope

90 Crunches

80 Jump Rope

80 Air Squats

70 Jump Rope

70 Leg Lifts

60 Jump Rope

60 MB Slams

50 Jump Rope

50 Russian twists/side

40 Jump Rope

40 TRX Rows

30 Jump Rope

30 Plank Jacks

20 Jump Rope

20 Pushups

10 Jump Rope

10 Burpees


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