Friday 161117

Saturday Oly Session

Saturday Oly Session

 

Strength:
Find 1 RM Pause Power Position Clean + Jerk    -In 20 Minutes
If the Jerk is the limiting factor, continue without it.

WOD: (30min)  *Dress for the weather**
5k Run x2 *Only do the second 5k if you have the time and the conditioning.

*Scale the distance as needed. Row , AABike if working through a inury.  Ask your coach for help.

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Just Work
Ski – Erg – 18/12 Calories x 8
Rest 3:00

OR

Strength
Deadlift – 1×4 Heavier than Week 6
Controlled on the way down, take the hands off the bar, complete the next rep.
Try to go heavier than Week 5.

Gymnastics Accessory
Max reps in 1 minute of GHD Sit-ups

Strength Accessory
Max reps in 1 minute of Hip Extensions

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