Final Wednesday night Freebie Class

We had a brand new face tonight, so it was back to the drawing board for everyone! A solid review of the basics never hurt anyone.

• Mirror Image Swing drill
• about 10 two-hand swings
• Lying hip bridge drill
• about 10 two-hand swings
• Face-the-wall squats
• about 10 two-hand swings
• vertical jump drill
• about 10 two-hand swings

for my old hats (while the newer students & I worked on more swings):
8/8; 6/6; 5/5; 4/4; 3/3; 2/2; 1/1-snatch

• Breaking down the get-up, step-by-step, with no bell, once through on each side
• Working the get-up straight through 3x on each side, switching sides after each rep; the seasoned students with a bell, newer without.

10/8/6/4/3/2/1-sumo DL
superset with
10/8/6/4/3/2/1-two-hand swing

For the new students:
3/3; 2/2; 1/1-press
superset with
3;2;1 goblet squat (front squat with holding the bell by the horns

seasoned students:
5/5; 4/4; 3/3; 2/2; 1/1-C&P
superset with
5/4/3/2/1-goblet squat