Thursday, 1 January 2015

HAVE A VERY HAPPY NEW YEAR!

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 31 December 2014

WARM UP
Slow 10-minute AMRAP:
30 Double Unders
20 Thrusters, 45/35#
10 Hand Release Push Ups

STRENGTH (12 minutes)
Touch & Go Deadlift:  4x10 @ 50-60%
• Smooth and technically sound.  No rounded backs.

CONDITIONING
For total time:
2,000m Row (or 1 mile Run if rower is not available)
- Then,
4 rounds:
4 Cleans (full), 155/105#
6 Muscle Ups
- Then,
1 mile Run
Then,
4 rounds:
4 Snatch (full), 135/90#
6 Strict Handstand Push Ups
- Then,
2,000m Row (or 1 mile Run if rower is not available)
• 33-minute time limit.

Tuesday, 30 December 2014

WARM UP (11 minutes or less)
3 slow rounds:
10 Burpees
60 Double Unders
200m Run
6 Strict Dips

WEIGHTLIFTING (19 minutes)
Touch & Go Snatch (full):  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

CONDITIONING
8 rounds for total time:
300m Row (or 300m Run if rower is not available)
4 Strict Handstand Push Ups
8 Kipping Handstand Push Ups
- Rest 1 minute between each round.
• 25-minute total time limit.

EXTRA CREDIT (after class, if you have time)
STRENGTH
Front Squat:  4x10 @ 50-60% 1RM

Monday, 29 December 2014

WARM UP (13-minute time limit)
3 slow rounds:
400m Run
3 Static Box Jumps @ 70% of max height (no steps or rebounding)
15 Overhead Squats, 45/35#
3 Static Box Jumps @ 70% of max height (no steps or rebounding)

WEIGHTLIFTING (17 minutes)
Clean & Jerk:  7x1 @ 75-85% 1RM
• Focus on form and speed.  Use this week to clean up your form.

CONDITIONING
Every 5 minutes for 20 minutes (4 rounds):
800m Run

Sunday, 28 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 27 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
   2. Walking Lunges x 10 (5 each leg)
   3. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   4.  Air Squats x 10

STRENGTH
High Bar Back Squat:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
AMRAP 7 minutes:
10 Kettlebell Swings, 32/24kg
10 Handstand Push Ups
10 Toes-to-Bar

Friday, 26 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up, if possible. 

WEIGHTLIFTING
Clean (+ 1 Jerk after the last rep of each set):  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
5 rounds for total reps:
30 seconds Max Effort Burpees
30 seconds Max Effort Chest-to-Bar Pull Ups
- Rest 1 minute between rounds.

EXTRA CREDIT
STRENGTH
Push Press:  3-3 @ 70-80%; 2-2 @ 80-90%; 1-1 @ 90% or more
• The amount of weight should climb each and every set; hit the last singles at a weight you know you can hit but will be challenging.

Thursday, 25 December 2014

HAVE A VERY MERRY CHRISTMAS!

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 24 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH (15 minutes)
SPEED Deadlift:  6x3 @ 70% 1RM
• Reset between each rep.  Move the bar with speed and aggression.

CONDITIONING
For time**:
100 Thrusters, 135/95#
** Begin the workout with 5 Burpees and then, at the top of each minute, break from Thrusters to perform 5 Burpees until all Thrusters are complete.
• 25-minute total time limit.

Tuesday, 23 December 2014

WARM UP
3 rounds, but no more than 10 minutes:

STRENGTH
SPEED High Bar Back Squat:  8x2 @ 70% 1RM
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.

CONDITIONING
10 rounds for total time:
100m Run
5 Muscle Ups
- Rest 30 seconds between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

Monday, 22 December 2014

WARM UP (12 minutes total)
Box Jump:  8x3 @ 70% of your max height box jump
• Static start for each box jump (no steps, no bounding).

WEIGHTLIFTING
Clean & Jerk:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
Every 5 minutes for 20 minutes (4 rounds):
1,000m Row (or 800m Run if no rower available)

Sunday, 21 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 20 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5

STRENGTH
Deadlift:  4x1 @ 90% 1RM or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  7x1 @ 85-95% 1RM
• Start at 85% and work up based on feel.  Do not exceed 95%.

CONDITIONING
AMRAP 5 minutes:
10 Thrusters, 135/95#
200m Row

Friday, 19 November 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up, if possible. 

STRENGTH
Push Press:  3-3 @ 70-80%; 2-2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

CONDITIONING
7 rounds for time:
200m Run or 250m Row
10 Toes-to-Bar
- Rest 1 minute between rounds.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Clean:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

Thursday, 18 November 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 17 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 5 Burpees
   2. Strict L-Pull Up (or progression) x 3-5
   3. 5 Box Jumps, 24/20#
   4. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   5. 5 Snatch Balances, 45/35#

CONDITIONING
"12 Days of CrossFit"
12 rounds for time, in the style of the song:
1 Snatch (full), 155/105#
2 Box Jumps, 30/24"
3 Push Presses, 155/105#
4 Toes-to-Bar
5 Hang Power Cleans, 155/105#
6 Hand Release Push Ups
7 Deadlifts, 155/105#
8 GHD Sit Ups
9 Kettlebell Swings, 32/24kg
10 Lunges (each leg)
11 Wall Balls, 20/14#
12 Bar Facing Burpees
• 30-minute time limit.  Perform the workout just like the holiday song.  The first round will be just 1 Snatch.  The second round will be 2 Box Jumps and 1 Snatch.  Then 3 Push Presses, 2 Box Jumps, and 1 Snatch.  The final round will be 12 BF Burpees, 11, 10, 9, 8, etc. and finishes with 1 Snatch.

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED Deadlift:  8x3 @ 65% 1RM

Tuesday, 16 December 2014

WARM UP
3 rounds, but no more than 15 minutes:
   1. 3-5 High Hang Muscle Snatch, 45/35#
   2. Strict Freestanding Headstand Push Ups x 3
   3. 3-5 Overhead Squats, 45/35#
   4. Glute Ham Raises x 5
   5. 3-5 Snatch Balances, 45/35#

WEIGHTLIFTING (20 minutes)
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
20 Alternating Pistols
20 Burpee Box Jump Overs, 24/20”
- Rest 90 seconds.
15 Alternating Pistols
15 Burpee Box Jump Overs, 24/20”
- Rest 60 seconds.
10 Alternating Pistols
10 Burpee Box Jump Overs, 24/20”

EXTRA CREDIT (after class, if you have time)
STRENGTH
SPEED High Bar Back Squat:  10x2 @ 65%
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.

Monday, 15 December 2014

WARM UP (12 minutes)
Box Jump:  8x3 @ 70% of your max height box jump
• Static start for each box jump (no steps, no bounding).

WEIGHTLIFTING (18 minutes)
Clean:  7x1 @ 85-95% 1RM
• Start at 85% and work up based on feel.  Do not exceed 95%.  This is about getting better at lifting consistently well around 90%.

CONDITIONING
"Double Under 'Helen' Mash Up"
3 rounds for time:
40 Double Unders
400m Run
21 Double Unders
21 Kettlebell Swings, 24/16kg
12 Double Unders
12 Pull Ups
• 20-minute time limit.

Sunday, 14 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 13 December 2014

WARM UP
A) 3 rounds, but no more than 10 minutes:
   1. Strict L-Pull Up (or progression) x 3-5
   2. 100m Run
   2. Butterfly Kip (tight body) x 5 OR Strict Gymnastic Kip x 5
   4. 30 Double Unders
   3. Reverse Leg Lift Headstands x 3 OR Reverse Leg Lift Wall Handstands x 3
   4. 10 Air Squats

STRENGTH (15 minutes)
Front Squat 4×1 @90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING (15 minutes)
Snatch 4×1 @90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
AMRAP 6 minutes:
4 Deadlifts, 275/185#
7 Lateral Bar Burpees
10 Wall Balls, 20/14#

Friday, 12 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up to set a new max, if able. 

WEIGHTLIFTING
Clean (+ 1 Jerk after the last rep of each set):  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

CONDITIONING
4 rounds for time:
400m Run
80ft Handstand Walk (or 8 Wall Walks)
- Rest 2 minutes between rounds.

EXTRA CREDIT (after class, if you have time)
STRENGTH
Push Press:  3-3-3 @ 70-80%; 2-2 @ 80-90%; 1 @ 90% or more
• The amount of weight should climb each and every set; hit the last single at a weight you know you can hit but will be challenging.

Thursday, 11 December 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 10 December 2014

WARM UP
7 minutes: Dynamic Warm Up and Movement Prep for Deadlift

STRENGTH
SPEED Deadlift:  8x3 @ 60% 1RM
• Reset between each rep.  Move the bar with speed and aggression.

CONDITIONING
15 rounds for time:
10 Hand Release Push Ups
10 Front Squats, 135/95#
10 Burpees
• 35-minute time limit.

Tuesday, 9 December 2014

WARM UP
3 rounds, but no more than 10 minutes:
   2. 100m Run
   4. 5 Burpees
   6. 10 Air Squats

STRENGTH (20 minutes)
SPEED High Bar Back Squat:  10x2 @ 60% 1RM
• Keep your descent controlled and normal on each rep, then put a huge emphasis on the speed out of the hole and up through the entire finish of the rep.

CONDITIONING
3 rounds for total time:
400m Run
75 Double Unders
15 Strict Handstand Push Ups
- Rest 3 minutes between rounds.
• 21-minute time limit.

EXTRA CREDIT (after class, if you have time)
WEIGHTLIFTING
Snatch:  3-3-3 @ 75-80%; 2-2-2-2 @ 80-85%
• Reset between each rep.  Make a slow steady climb in weight and stay within the percentages; navigate through the weight changes based on feel.   This linear progression work depends on you getting better at lifting the same weight, not lifting heavier weight.  Keep the weights similar each week.

Monday, 8 December 2014

WARM UP (12 minutes max)
Box Jump:  8x3 @ 70% of your max height box jump
• From standing still with both feet planted; no steps or rebound.  Get down safely each rep.

WEIGHTLIFTING (18 minutes)
Clean & Jerk:  4x1 @ 90% 1RM or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time you must lower the weight to something manageable which allows you to finish your four heavy singles.

CONDITIONING
"Running Power Elizabeth"
For time:
21 Power Cleans, 135/95#
400m Run
21 Ring Dips
400m Run
15 Power Cleans, 135/95#
400m Run
15 Ring Dips
400m Run
9 Power Cleans, 135/95#
400m Run
9 Ring Dips
400m Run
• 21-minute time limit.

Sunday, 7 December 2014

Recovery Day

Mobility and Maintenance 
• Choose 1-2 Thoracic Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from MobilityWOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Extremity Mobility Drills from MobilityWOD and spend 10-12 minutes with them.

Nutrition Preparation
• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Saturday, 6 December 2014

WARM UP
10 minutes:  Dynamic Warm Up and Movement Prep

STRENGTH
“Meathead Total” – 40 minutes total to establish:
1) 1RM Bench Press
2) 1RM Strict Press
3) 1RM Strict Barbell Curl (back and elbows "glued" to wall)

CONDITIONING
AMRAP 6 minutes:
30m Shuttle Run (15m two hand touch and go)
20m Shuttle Run (10m two hand touch and go)
10m Shuttle Run (5m two hand touch and go)
3 “Fast Bear Complex”, 155/95#
• “Fast Bear Complex” = Squat Clean -> Thruster Jerk-to-Back Rack -> Rack Thruster Jerk.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Snatch:  7x1 @ 75-85%
• Every rep should be done with a focus on form and speed.  Use this week to clean up your form.

Friday, 5 December 2014

WARM UP (10 minutes total)
Static Box Jump:  7x1 @ 90% or more
• Static start for each box jump.  Start at 90% and work up to set a new max, if able. 

STRENGTH (18 minutes max)
Push Press:  4x10 @ 50-60%
• Smooth and steady with clean mechanics throughout each set.

CONDITIONING
For total time (9 total rounds + rest):
4 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 4th round, rest 2 minutes, then –
3 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
– After 7th round, rest 2 minutes, then –
2 rounds:
100m Sprint
10 Chest-to-Bar Pull Ups
• 22-minute time limit.

EXTRA CREDIT (after class, if you have the time)
WEIGHTLIFTING
Touch & Go Cleans (full) + 1 Jerk after last rep:  3-3-3 @ 65-70%, 2-2-2-2 @ 70-75%
• No settling on the ground, even for a split second.  Adjustments should be made quickly in the hang before bringing the bar back down to the ground.

Thursday, 4 December 2014

Make up a training day you missed this week or...

Active Recovery Day

Aerobic Restoration

25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
• Swim (this is my first choice, and if you have an ocean near you, even better)

• Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)

• AirDyne (keep the pace conversational and relaxed)

• Cycling (get outdoors and enjoy the scenery as you ride)

• Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors)

Mobility and Maintenance

• Choose 1-2 Thoracic Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

• Choose 2-3 Lower Body Mobility Drills from Mobility WOD and spend 10-12 minutes with them.

• Choose 1-2 Upper Extremity Mobility Drills from Mobility WOD and spend 5-10 minutes with them.

- AND/OR -

• Body work from a licensed body worker (massage, ART, Graston, acupuncture, etc…)

Inflammation Maintenance

• This could be a lot of things, but think in terms of compression, contrast baths, salt baths, castor oil packs, etc…

Nutrition Preparation

• Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Wednesday, 3 December 2014

WARM UP
5-10 minutes:  Dynamic Warm Up

STRENGTH
Touch & Go Deadlift:  4x10 @ 50-60%
• Smooth and technically sound.  No resting the bar on the ground between reps.  No rounded backs.

CONDITIONING
5 rounds for time:
100 Double Unders
10 Overhead Squats, 115/80#
5 Strict Handstand Push Ups
400m Run
10 Overhead Squats, 115/80#
5 Strict Handstand Push Ups
• 30-minute time limit.