7/29/2015

7/29/2015

  

General Programming:

1) Coach led Warm-up

 

2) 1500m row followed by

3x200m sprint with a 1 min active rest between sprints then

 

1000m row followed by

3x200m sprint with a 1 min active rest between sprints then

 

500m row followed by

3x200m sprints with 1 min active rest between sprints

 

3) Mobility/stretching

1a)Double lacrosse ball low back smash Pg 290 in “the book”

1b) Couch stretch Pg 331-333 in “the book”

 

Competition Programming:

1) C&J  1x5@ 60% 1x3@ 70% 2x1@ 75% 1x1@ 80% 1x3@ 70%  of 1RM Clean and Jerk

 

2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) AHAP

 

3) 1xME set of MU then 5x3 with a 1:00 rest between sets

 

4) EMOM for 20 min

Even minutes 10 Bulgarian split squats 5 each leg 30/20 

Odd minutes 3 manmakers 30/20

 

5) Mobility/stretching


 


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