Tuesday, 13 December 2011

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 (with bands)
  • GM
  • 3x10:
    • Roll-out
    • GHR
    • Pull-up
    • Box jump with squat
    • Dip
  • DU x50 (if you plan on competing, this is a critical skill)
 Skill review / enhancement / instruction:
  • SDHP
  • DB clean
Strength:
  • Front squat 5x10
Stamina:
Five rounds for time:
  • Bike 1.0 mile
  • SDHP x10
  • DU x100
  • Man-maker x10
  • Singles x100
Stretch / Mobility
Posted by Paul at Mon, 12 Dec 2011 20:33:53 GMT
Categories: uncategorized

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