Rear Delt Warm Up
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
followed by …
Two sets of:
Band Warm-Up Series x 10 reps for each drill
A.
Every minute, on the minute, for 3 minutes (3 sets):
Drop Snatch x 2 reps
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
B.
Every 2 minutes, for 6 minutes (3 sets):
Mid-Thigh Snatch + Snatch @ 65-75%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch x 2 reps @ 75-85%
Followed by…
Every 2 minutes, for 4 minutes (2 sets):
Snatch x 1 rep @ 85-90%
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Snatch Pulls x 2 reps @ 90-100%
C.
“Speed Demon”
For time:
Row 40 calories
Thrusters x 30 reps
Burpees over the Barbell x 20 reps
115/75 lbs
D.
Two sets of:
Banded Hamstring Curls x 30 reps
Rest 20 seconds
Banded Glute Bridges x 30 reps
Rest 20 seconds
Bent Over Supinated-Grip Barbell Rows x 10 reps
Rest as needed