Monday, 31 October 2011

Times:
  • 6:00am - Coach:  Tracy
  • 8:30am - Coach:  Tracy
  • 6:00pm - Coach:  Tracy
Prep:
  • Row 500m or ride 0.5 mile.
    • Keep moving until the coach begins the session.
  • DS/BM
  • Wrists
  • P/S/P/C
  • Achilles
  • Leg swing
  • Shoulders
  • GM
  • 2x10:
    • Squat
    • Push-up
    • Pull-up
    • Sit-up
    • Superman
  • Max height box jump
Skill review / enhancement / instruction:
  • Front squat
Strength:
    Front squat 1-1-1-1-1-1-1
Stamina:
21-15-9 of each:
  • Burpee JPU
  • Deadlift (50-60% 1RM)
Stretch / Mobility
Posted by Paul at Sun, 30 Oct 2011 22:33:02 GMT
Categories: GW

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