2-4-15

2-4-15
Practice Day

A: Jerk Balance (10x10x10x10x10)
Back Foot fixed
Front Rack
Drive through using back foot

B: Metcon (AMRAP - Rounds)
20 min AMRAP
400m Run (out back door to 700m and back)
20 Paces - OH DB Walking Lunge @ 15/10#

Only full rounds are counted
Focus on QUALITY movement running and lunging


C: Metcon (No Measure)
Rhomboid smash with foam roller to identify Trigger Points then with Peanut to work them out

2-3-15

2-3-15
Practice Day

A: Halting Snatch Grip Deadlift (4x8)
@ 50-60% 1RM Full Snatch
Pausing for 3 Seconds @Above Knee

B: Metcon (Time)
4 Rounds For Quality
5 Bar Muscle Ups
-Scale High C2B or Ring Row
10 Superman 3 Second Holds
-Put scaling in notes

C: Metcon (No Measure)
4 Rounds PVC Burgener Warm Up

D: Metcon (No Measure)
Hamstring Tissue Smash and Sheer

2-2-15

2-2-15

Deload Week

Event Day

A:

10x10x10x10

Rear Rack Snatch Grip Push Press @ 50-60% OHS 1RM

B:

300 Air Squats for Time

C:

Hip Flexor/adductor Mob

http://youtu.be/XJxSlWO5Ctg