Girevoy Training: Monday, September 7, 2009

“Snatch/Cardio Respiratory”

4 Z-Drills that improve ROM:
1. Toe pulls (unweighted, +5, 10, 15 lbs)
2. Ankle tilts (unweighted, +5, 10, 15 lbs)
3. CC Knee circles (unweighted, +5, 10, 15 lbs)
4. Scapular camshafts and thoracic glides

Snatch (one breath at top)
2-3-5-10 x 2 each arm

2 Z-Drills that improve ROM:
1. Toe pulls (unweighted, +5, 20 lbs)
2. Thoracic glides

6 round Tabata row (able to maintain sync. resp. throughout)
1. 6 cals
2. 6
3. 6
4. 6
5. 5
6. 5

2 Z-Drills that improve ROM:
1. Ankle tilts
2. Full ROM plantar-dorsiflexion

Timed rack hold (no weight)
5 x 60s

Timed overhead hold (no weight)
3 x 60s, 1 x 30s (overhead position felt “restricted,” tiring)

2 Z-Drills that improve ROM:
*1. L-Shoulder circle (behind) w/ R-torso rotation
2. Tibial Nerve Glide

* felt great after this: energized, “looser”



Make a point to not just do the drills, but to do the correct drills.