Monday, 05 December 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 (with bands)
  • GM
  • Tabata hollow rock to superman
     (extremities do not touch the ground)
  • DU x50
 Skill review / enhancement / instruction:
  • Press
Strength:
  • Press:  Find your 1RM (3 attempts after several warm-up sets)
Stamina:
Chelsea: Every minute on the minute for 30 minutes:
  • Pull-up x5
  • Push-up x10
  • Squat x15
Stretch / Mobility
Posted by Paul at Sun, 04 Dec 2011 23:36:38 GMT
Categories: uncategorized

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