9/22/2015

9/22/2015

  

General Programming:

1) Coach led Warm-up

 

2) 4 rounds for time of

800m Run

20 KB swings 70/53 Russian swings

20 Over the box jumps 30/24

 

3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete a 3 position snatch @ 65% + 10lbs of your 1RM adding 5lbs each minute

 

2) EMOM for 5 minutes complete a 3 pos clean @ 65% + 10lbs of your 1RM adding 5 lbs each minute

 

3) Rack jerks 1X2@ 65%, 1x2@ 70%, 3x2@75%, 3x2@80%, 2x1@ 85%, 1x1@90%

 

4)EMOM for 16 Minutes

Even minutes

10 KB snatch 5L/5R 70/53

Odd minutes

10 over the box jumps 30/24

 

5) Mobility/Stretching


 

 

Med Ball Ground to Overhead (G2OH) starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted. 
Med Ball Ground to Overhead (G2OH) starts with the athlete standing and the medicine ball on the floor. The movement is complete when the athlete is standing with the ball overhead with the hips, knees, and elbows fully locked out. Any variation to get to the finishing position is allowed. Touch and go at the bottom is allowed but bouncing the ball on the ground is not permitted. 

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720 SE Pioneer Way Oak Harbor Wa 98277