SAS & Switches

Warm-up:

200 m Run/Row

1:00 Stability Ball Plank

20 Stability Ball Alt Arm & Leg Raises (R+L=2)

20 Stability Ball Lower Leg Raises

20 Banded Goodmorings or without a band

Arm Circles


Then warm-up sets (Right and Left sides) of SAS (Single Arm Snatch) *use light weights, practice safe form, and find AHAP

3 Sets of 5 reps right and left side with progressively heavier weight. Start light.

Main Set:

5 Sets of 5 Reps (R & L) AHAP SAS

< 3 Months

3 Sets of 5 Reps and 20 Lunge Switches (R+L=2)

< 1 Month

3 Sets of 5-8 reps on each side with lighter weight. Only increase weight as form allows. And 10 Lunge Switches each round (R+L=2)


After each set (5 reps R and 5 reps L) Complete one burnout set of Lunge Switches

Rest 3-5 minutes before beginning another set of SAS.

@Home - You may complete 5 Sets of 5-8 reps, per side, with lighter weight. Or whatever weight you have available.


*Experiment with DBs, KBs, and Barbells

*In lieu of lunge switches, step back lunges may be completed

Cool Down:

Low Back & Piriformis Stretch

QL Stretch

Pigeon Stretch

Resistance Band Chest/Shoulder Mobility

Child's Pose

Post weights achieved per side and number of lunge switches completed, per round, to comments.

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