8/22/2015

8/22/2015

 

General Programming:

1) Coach led warm-up

 

2) For time complete

1 min plank hold

800m Run

1 min hollow body hold

800m Run

1 min plank hold

800m Run

1 min hollow body hold

800m Run

 

Notes: You will accumulate a minute each time you hold the hollow body or plank position. If it has to be broken up into 30 second intervals or whatever thats fine as long as you hold it for 60 seconds

 

3) Mobility/stretching

1a) Calf Stretch/Calf smash

1b) Global gut smash

 

 

Competition Programming:

1) Find a 1RM snatch

 

2) Find a 1RM clean and jerk

 

Notes: No more than 3 fails at the maximal weight

 

3) 3 Rounds for time of

10 Deadlifts 135/95

7 Hang power cleans 135/95

4 Push Jerks 135/95

200m Run with a 20lb med ball

 

4) Mobility/stretching



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720 SE Pioneer Way Oak Harbor Wa 98277