Foam Roll/Trigger/Warm-up/Mobilise/Activate
.
1) Complete the following for time:
21-15-9 Pistols (alternating)
9-7-5 Snatch (75kg/48kg)
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TC = 5 min
.
Score = Time/TC plus 1 sec/rep missed
.
then…
.
2) Weighted Pistols 3-3-3-3-3 each leg for load
.
Score = Load
.
then…
.
a) KB overhead squat – Single arm
3-3-3 for load
.
b) KB overhead squat – Double arm (1 KB in each hand overhead)
3-3-3 for load
.
Score = Loads
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Jason Smith and Nicole Seymour will be the first Elite Athletes to Open the Always Fit League Season 1 – see http://alwaysfitleague.com/2015/10/07/elite-athletes-opening-the-afl-season-2015/