Wednesday, 14 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
  • 20 of each, break them up as you desire:
    • Burpee roll-up
    • Ring row
    • Ball slam
    • Weighted GM
  • DU x50 (if you plan on competing, this is a critical skill)
 Skill review / enhancement / instruction:
  • Single arm snatch
Test:
  • Row 250m
Strength:
  • Single arm snatch:  work to 1RM
Stamina:
"Jackie"
One round, storm thru for time:
  • Row x1000m
  • Thruster (45#) x50
  • Pull-up x30
Stretch / Mobility
Posted by Paul at Tue, 13 Dec 2011 20:18:24 GMT
Categories: uncategorized

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