Tuesday, 06 December 2011
Times:
AMRATA, each for time:
- 6:00am - Coach: Paul
- 8:30am - Coach: Paul
- 6:00pm - Coach: Paul
- 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
- Burgner warm-up
- Five rounds, NOT for time:
- KB FS x4
- Lateral hurdle jump x4
- Metronome x4
- Windmill x4 (two each side)
- DU x50 (if you plan on competing, this is a critical skill)
- Hang power clean
- OH barbell walking lunge
- Hang power clean 5x5
AMRATA, each for time:
- Ground to overhead anyhow
- OH walking lunge to end
- Thruster x10
- Farmer's carry (one arm with barbell) with step up x10 at other end
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