Monday 140609

 

Aaron

Aaron

 “Its never too late to be what you might have been” – George Eliot

Dynamic Warm-Up-Mobility
Prepare for…

Strength: Back Squat  *Partner up 2-3- Go heavier than last week 5-10lbs or more on %
5 reps @ 70%
3 reps @ 85-90%
1 rep   @ 95-100% New PR
4 reps @ 85-90%
8 reps @ 75%

WOD: “18 Min EMON ”
Odd: 5 Power Cleans 135/95 115/73 95/ 55  + 7 Burpees over bar

Even: 100 M Sprint + 6 T2Bar

**Team Cool down Coaches choice Static or PNF Stretching 5-10mim

Competitors or athletes wanting to improve your Fitness level
Do  Strength  and WOD  then:

Rest recover 7 min then:

5×3 Push Jerk * Work up today’s heaviest 3

For time
5 Snatches @75-80% 1 RM
5 Rope climbs
4 Snatches
4 Rope climbs
3 Snatches
3 Rope climbs
2 Snatches
2 Rope climbs
1 Snatch
1 Rope climb

 Row for 4 minutes at 65-75% – 7 Minutes of Mobility

CFE STRENGTH & CONDITIONING WOD:
ME: Sumo Dead Lift High Pull 

WOD: 5 Rounds of:
7 – SDLHP @ 70%
10 – Ring Dips

SKILLS & DRILLS: Perform 20-45min of skill/drills prior to Endurance WOD
Swim Skills & Drills
Bike Skills & Drills
Run Skills & Drills
Row Skills & Drills

3-5 hours later or before

Run (Mon): Repeat 800m, recover 3:1 until form/pace deteriorates

 

Leave a Reply