1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

December 3rd 2012

December 02, 2012

Girl power!

Warm Up

Explore and review open and closed torque systems, https://www.youtube.com/watch?v=FhB1TGZ1MMU&feature=g-all.

2 rounds of:

-Ring Push Ups, 10 reps

-Single Leg 20″ box step ups, 8 each leg (first time no weight, attempt with barbell)

-Single Arm KB Press, 6 reps each arm (12kg/8kg)


Snatch up to a 1RM

*take a few minutes to review your Snatch pull, snatch balance, and OHS.  Use the complex of Power Snatch, OHS, Snatch Balance, Full Snatch to warm up a little more and prepare your body for snatching*


Back Squat 2 reps, on the minute every minute for 10 minutes.  Attempt to use 85-90% of old 1RM, you may add or subtract weight as needed.

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