Wednesday, 07 December 2011
Times:
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
- GM
- Five rounds, NOT for time:
- OTF Lunge with KB
- KB Press (5 one arm)
- OTF Lunge with KB
- KB Press (5 opposite arm)
- Burpees x 5
- DU x50 (if you plan on competing, this is a critical skill)
- High Bar Back Squat
- Spotting Technique
- High Bar Back Squat 5x5
For Time:
- Row 300m
- Push Press 20 reps (60-70% 1RM)
- Row 300m
- Push Press 15 reps
- Row 300m
- Push Press 10 reps
- Row 300m
- Push Press 5 reps
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