Monday 11th November

Temper Strength and Conditioning – Strength

Warm-up

Warm-up (No Measure)

A. 45sec Childs pose with shoulder variation

30sec Banded super front rack each side

30sec Banded overhead distraction facing away from rig each side

30sec Banded chest distraction facing away from rig each side

30sec Banded arm internal rotation facing away from rig each side

30sec Single arm plank each side

B. 3 reps of each with an empty barbell on coaches call;

Tap-tap shrug

Tap-tap high pull

Tap-tap muscle snatch

Tap-tap power snatch

First pull

Snatch pull

Muscle snatch

Weightlifting

A: Power Snatch (3 x 2 @ 85%)

Accessory

B: One arm strict press (3 x 8)

DB or KB

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