Thursday 4.28.16

Warm Up:
- Dynamic mobility for hips and shoulders
- Crossover Symmetry Activation
- 3 rounds of hip circle circuit (10 squats and 10 steps each direction)

Strength Training:
Power Snatch (5x3 with 1:30 rest for 3's, 1:00 rest for 2's):
- 45x 5, 95x 4, 135x 3, 185x 2, 225x 0, 190x 2, 2, 2, 2, 2

Snatch High Pull (5x3 at 135% of PS work sets with 1:00 rest):
- 256.5x 3, 3, 3, 3, 3

Hang Power Snatch (5x5 at 100 lbs less than SHP weight with 1:00 rest):
- 156.5x 4, 4, 4, 4, 4

Barbell Reverse Lunges (3x5, same weight as HPS):
- 45x 8, 95x 7, 135x 6, 156.5x 4, 4, 4

Glute Bridges (with Hip Circle):
- 15, 15, 15 (between first three drills of CS Recovery)

Standing Calf Raises (5 sets, 2-second pauses, adding a rep each week):
- 0x 16, 16, 16, 16, 15 (between last 4 drills of CS Recovery)

Crossover Symmetry:
- 1 Round of Recovery