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4.9.15

8
Apr

4.9.15

Warm-up

10 x 100m Intervals

* Start around 50-60% increase speed so that the last 2 intervals are 85%.  Nothing over 85%

Group Warm-up

800m Run

2 x 45 sec side plank each side

Bull Dog Complex: 2×5 each variation

Reverse Lunge and Reach 2×6 each leg

Cycle Jumps – 2×3 each leg

Strength/Skill

Good Mornings into Push Press with Snatch Grip + OHS 4 x 5 +1

Clean From Hip into Power Jerk 4 x3 @ 60% Tops

METCON

“GHOST”

6 Rounds for Reps

1 Min Calories

1 Min Burpees

1 Min Double Unders

1 Min Rest

EXTRA WORK

4×12 Back Extensions

3 x ME Pull-ups (Strict if Possible)

3 x ME Push-ups

CORE

100 V-Situps

Mobility

2 Min Banded Overhead Distraction

2 Min Banded Hip Flexor

2 Min Banded Pigeon Stretch

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