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Snatch


- can be done with dumbbells or one single dumbbell



Snatch Balance


- start in jumping position, finish in landing position
- jump weight up.
- catch in deep squat.



Heaving Snatch Balance


- Heave the bar upward then drop into squat and catch. Feet start and finish in landing position.



Pressing Snatch Balance


- Press barbell overhead as you drop into a squat



Air Squat (Tabata)


- do this as slowly as necessary to maintain good form
- do not bounce off the ball at the bottom
- keep you weight in your heels, chest up, back arched



Overhead Squats


- feet shoulder width apart
- keep bar "plumb" with the ground
- push shoulders up into ears



Sumo Deadlift High Pull


- use power from the legs and the momentum you generate to drive the bar up.



Swiss Ball Lateral Roll


- keep body and arms parallel to the floor as you roll back and forth across the ball



Thrusters


- use momentum to drive the weight overhead



Turkish Get Ups


- keep your eyes on the dumbbell and your arm straight at all times



Wall Ball


- full squat
- catch ball as you lower into squat
- use hip drive to throw ball



Windmills


- meant to be done with a heavy dumbbell or kettlebell
- push your arm up as you bend toward the ground
- keep your eye on the dumbbell



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Mon, Apr 14 - Fri, Apr 18, 2014
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