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