14
Dec
12/14/2020
Classic Fitness – Youth Strength and Conditioning – Teens
Warm-up
Rowing Pause Drill (No Measure)
10-20 Strokes pausing at catch and release
– focus on position at each pause
10-20 Strokes pausing at release only
– focus on position, slow relaxed return and smooth drive
10-20 Full Strokes
Warm-up (No Measure)
6 Inch Worms
12 Squats
12 Ring Rows
12 Squats
12 Glide Throughs
6 Up Downs
Snatch Warmup (No Measure)
12 Pass Throughs
3-3-3-3 Overhead Squats
Snatch High Pulls
Scarecrow Drill
High Hang Power Snatches
Position work
Power Snatches
Overhead Squat/Snatch warmup with bar
Weightlifting
Overhead Squat (3 RM)
Snatch (3 RM)
Gymnastics
Pull-ups (4 x ME)
Metcon
Metcon (Time)
3 Rounds
15 Pullups
15 Cal Row
15 Burpees over the Rower
Cool Down
Metcon (No Measure)
Chest Openers 30s each side
Standing Quad Stretch 30s each side