4.13.14
WARM-UP
Coaches Fun
STRENGTH/SKILL
Back Squat (Done at the same weight as last week. Shoot for at least 1 more rep than last Monday)
3 x 1*
1 x ME
*10 Second decent, 10 Second Pause and then explode up.
METCON
800m Run
21 KBS 53/35
21 Goblet Squats 53/35
600m Run
15 KBS 53/35
15 Goblet Squats 53/35
400m Run
9 KBS 53/35
9 Goblet Squats 53/35
EXTRA WORK
Snatch First Pulls 5 x 3 * 5 second pull to the knee, pause for a second, then a 5 second decent. Kiss the floor and move on to the next rep. DO NOT UNLOAD THE TENSION.
Tempo Snatch from Mid-Hang Position 5 x 3 * Start above the knee 2 second pull to mid thigh (concentrate and driving the knees backs and having the hips and shoulders raising together) and snatch from mid thigh.
~ Weights today should be done at the same weights as last week
CORE
100 Weighted V Sit-Ups
MOBILITY
2 Min Achilles
2 Min Rectus Femoris
2 Min Hip Flexor