10/21/2015

10/21/2015

  

 General Programming

1) Coach led Warm-up


 

2) Burgener Warmup

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • snatch drops 2”,4”,6”
  • snatch drop hold strength in bottom x3

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squats x5
  • Drop snatches hold strength in the bottom x5 

  •  

    3) for time complete

    800m run

    then

    6 rounds of

    15 power snatches 75/55

    30 double unders

    then

    800m run

     

    4) Mobility/stretching

     

    Competition Programming:

    1) C&J 6x3@ 70%


     

    2) Front Squat 6x3@ 70%

     

    3) Muscle ups 4x4 with a 1:00 rest between sets

     

    4) 7 mile cycle

     

    5) Mobility/stretching


     

     


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    720 SE Pioneer Way Oak Harbor Wa 98277