FriYay141016

Abby at her first Advanced Comp: Ninja Wars 2016

Fitness, Performance Strength
1.
3 sets of:
5 X Half kneeling single arm banded Lat pull downs
5 X KB Pull Overs
*Focus on keeping ribs down in both movements. 5 Sec Eccentric on Lat Pull downs. Focus on movements patterns over weight.
2.
Every 2 minutes for 8 minutes:
1 Snatch Balance + 3 Overhead Squats
*From the rack, find a weight that is challenging, but with good technique for the Snatch balance. Try to use the same weight across.
3.
4 X 2 Hang Squat snatch
*Use the same weight across all sets. Add 5-10# from last week’s HSS.