HARDWARE AT HOME

 

OLYMPIC WEIGHTLIFTING

 

WARM UP

 

3 ROUNDS

10 Towel Pull Aparts

20 Lunge and Stretch

10 Quadruped Thoracic Rotations Each Side

 

 

 

PART 1

 

5 ROUNDS

 

A1. 10 Tempo Snatch Pulls (3, 2, 3, 1)

 

A2. 12 Jerk Balance on Each Leg

 

 

PART 2

 

3 ROUNDS

 

12 Tempo Towel Standing Press*

20 Dead Bugs

12 Tempo Towel Bent Over Rows*

 

*Tempo is 3, 1, 3, 1

 

 

COOL DOWN

 

Hamstring Stretch – 1min Each Side

 

Pigeon Stretch – 1min Each Side

 

Twisted Cross – 1min Each Side

 

Sumo Squat – 2min

 

 

EXTRA AB SESH

 

Lower Abs Work

 

2 Rounds:

45 sec work / 15 sec rest

  • Leg drop V sit + Pulse
  • Single leg Drop + 5 Pulse
  • Leg Drop + 6 Flutter Kicks
  • :30 sec rest

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