Friday, November 18, 2011

Challenge:  Day 4


Times:
  • 6:00am - Coach:  Paul
  • 8:30am - Coach:  Paul
  • 6:00pm - 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
  • Max effort in 30 seconds (each):
    • Pull-ups
    • Push-ups
    • Sit-ups
    • Squats
    • Superman
  • Double-unders 5 minutes
 Skill review / enhancement / instruction:
  • Deadlift and Thruster
Strength & stamina:
  • 10-1 Deadlift, 1-10 Thruster
Stretch / Mobility
Posted by Lis at Thu, 17 Nov 2011 23:37:17 GMT
Categories: uncategorized

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