6/20/2017

6/20/2017

I saw lots of PR's today. It was bad ass. I got to see the hard work that everyone puts in every day pay off. Keep motivated, stay consistent, and continue to watch yourselves progress. Nice way to start off the week!!!!

Workout of the Day:

1) Coach led Warm-up

2) For time complete
4x500m Row Resting  90 Seconds between rounds
 
Rest 2 Minutes after your last row then

4x400m Run
Resting 90 Seconds between rounds

Rest 2 Minutes after the runs then

4x75 Double Unders
Resting 90 Seconds between rounds

3) Not For time complete
As an ascending ladder and then back down from 1-10-1 reps of
Sit-ups
Flutter Kicks
Russian Twists with KB AHAP

4) Mobility/Stretching


Competition Programming:

1) Clean & Jerk -
1x3@ 65%, 1x3@ 70%, 5x3@ 75%

2) EMOM for 10 Minutes complete
Even Minutes - 5 Jerks using 65%
Odd Minutes - 5 Strict HSPU

3) 10 Minute AMRAP of
10 KB cleans alternating Arms 70/53
10 Single Arm Push Presses with KB (each arm) 70/53


4) Mobility/Stretching


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