Monday 140324

“I like to compete but this is a lifelong fitness thing for me. It’s more than a competition.” —Peter Egyed

Coach E is recovering at home at having emergency surgery on his knee last Wednesday and spending a day in the hospital following the surgery. His knee surgery from 3 weeks ago led to a staph infection which required the emergency surgery and has left him with a PICC line to administer IV meds every 8 hours.  Thanks to everyone who has shown concern and have gone out of their way to make sure Coach E knows they are thinking of him.  

Olympic lifting class Tuesday night at 6:00pm with Coach Scott

Dynamic Warm-Up-Mobility
Prepare for…

Strength- Skill: 14 Min EMON
Odd: 1x Clean into 4x Front Squat @ 65-70-70-70-75-75-75% of 1 RM Clean smooth tempo no more than a pause at top of lift.

*Add 5-10lbs or more as need per athlete to hit % * Scale as needed.
Even: 3 HSPU or 15: second HS Hold * Scale as needed to box or bands
* Teams of 2-set up 

WOD:
10 Minute to complete 3 Rounds of:

200m Run
5x Pwr Snatch 95/65 85/55 75/45
10x Pushups on Barbell
10x Pull ups
 * Goal is to go “UB” on all movements
* Team Cool down 800m smooth run 1k row PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do Strength and WOD with full Snatch 

Rest recover 8min then:

4×2  Snatch Balance + 1 OHS

3 Rds “NFT” of:
7 HSPU deficit 8/4
7 Pistols
Rest 1 minute 

Watt Bike or Row for 6-9 minutes at 65-75%

CF Endurance:
Bike 6x1000M  rest 2:1

Then

5-3-2 Sumo Dead Lift  85:90% 

Then

8 Min AMRAP of:
10 Slam Balls
30:sec Bike 

4 thoughts on “Monday 140324

    • Coach E is easy to please in terms of treats. He does enjoy Cold Stone Ice Cream, Coffee Lovers. 🙂
      He is seeing visitors as he does not get out much.

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