"Powerful Cindy"(5.16.2011)
II. Dynamic Warm-Up:
“Vagabond Warm-Up”
Butt Kicks
High Knees
High Knee to Lunge
High Knee to Spiderman Lunge
Straight Leg March
*Coach B Progressions*
Snatch Variation:
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
III. Mobilization Piece:
1. 90 Degree Quad Stretch
2. Partner Shoulder Stretch
3. 3 Way Shoulder Stretch
IV. Strength and Conditioning Workouts of the Day:
A. “Powerful Cindy”(Due the following for time):
4 Rounds of Cindy/ 8 Power Snatch
3 Rounds of Cindy/ 6 Power Snatch
2 Rounds of Cindy/ 4 Power Snatch
1 Round of Cindy/ 2 Power Snatch
*1 Round of Cindy is 5 Pull-Ups, 10 Push-Ups, 15 Air Squats*
*Power Snatches will be performed at the following weight:*
Level 1: 75/45 and Body Rows and Banded Push-Ups
Level 2: 95/65 and Banded Pull-Ups and Regular Push-Ups
Level 3: 135/95 and Chin Over Bar Pull-Ups and Regular Push-Ups
Post Time to Complete to Comments.