Wednesday, 02 November 2011

Times:
  • 6:00am - Coach:  Paul
  • 8:30am - Coach:  Paul
  • 6:00pm - Coach:  Paul
  • 7:00pm - Coach:  Paul
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
  • Partners:  2 minutes each
    • Wall sit
    • Plank
    • Reverse plank
    • Flexed arm hang
    • Handstand
Skill review / enhancement / instruction:
  • Weighted lunge
  • Thruster
  • Deadlift
Strength:
  • Weighted lunge:  3 sets of 5 reps on each leg
Stamina:
"Fran"
21-15-9 of each:
  • Thruster
  • Pull-up
or
5RFT:
  • Deadlift
  • Burpee
Stretch / Mobility
Posted by Paul at Tue, 01 Nov 2011 22:44:31 GMT
Categories: GW

Previous Post
Next Post

 

What did you think of this article?




Trackbacks
Trackback specific URL for this post
  • Trackbacks are closed for this post.
Comments
  • No comments exist for this post.
Leave a comment

Submitted comments are subject to moderation before being displayed.

 Name (required)

 Email (will not be published) (required)

 Website

Your comment is 0 characters limited to 3000 characters.