Tuesday, 28 December 2010

Announcements:
Times:
  • 6am
  • 6pm
  • 7pm
Today's focus:
  • Metabolic conditioning
    • Phosphagen
    • Glycolytic
    • Oxidative
  • Mode
    • Monostructural
    • External loads / Weightlifting
Warm-up:
  • Shoulder stretch (on your own)
  • Core to extremity dynamic stretch and body movement
  • Wrist stretch
  • Perfect / Samson stretch
  • Achilles stretch
  • Shoulder stretch
  • Clean warm-up
  • 2 x 10:
    • Push:  shoot thru
    • Pull:  body row
    • Midline flex:  GHD sit-up
    • Midline extend:  GHD back extension
    • Hip open / close:  walking lunge
Skill review / enhancement / instruction:
  • Clean
  • Rowing
Primary workout:
  • Clean 5x5
Supplemental workout:
  • Row 2Km
  • Ride 3 miles
Post-workout skill / strengthening / conditioning:
  • Rope climb
Stretch
    Posted by Paul at Mon, 27 Dec 2010 20:16:00 GMT
    Categories: WM

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