Monday 140707

Jerome

Jerome

“It’s not the will to win that matters—everyone has that. It’s the will to prepare to win that matters.”- Paul Bear Bryant

**There will be an evening play-care attendant Mon-Thursday “Only. No Friday or Saturday attendant this week.  Sorry for the inconvenience. Please plan accordingly.   

This is the last week of the Youth Strength and Conditioning class. These youth, including one of their coaches have all made significant strides in 6 weeks of their fitness level. They will do great things this upcoming Football Season.  

No YOGA on Saturday July 12th.

Dynamic Warm-Up-Mobility
Prepare for…

WOD: “3 Couplets ” With a 24 minute running clock
5 Rds of: 6 Minutes to complete

3 Hang Power snatch RX L-1 95/63 L-2 85/55 L-3 75/45
6 OHS
3 Minute rest
10 Rds of: 6 Minutes to complete
5 Strict Pull Ups 
5 Deficit Push Ups  45/25 hands on bumper 
3 Minute rest 
2 Rds of: 6 Minutes to complete
25 Wall Ball shots RX L-1 20/14 L-2 14/10 L-3 10/8
100m Run

Cash out– 3RNFT of 3 Strict-HSPU 3 TGU’s with a friend

**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:
Snatch 6×1. 1. 1. Rest 10 sec between 1.

Then
6 Rounds of:
3 Atlas Stone/Rubber clean to overhead 115/90 Stone  130/80 Rubber 
1 Yolk carry down green 
*Carry yolk on back find a heavy weight

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

CFE STRENGTH & CONDITIONING WOD:
ME- Weighted pull ups * Find today’s max Heaviest

For Time:
“Helen”

3 Rounds of:
Run 400m
21 KB Swings   #53/35
12 Pull Ups

SKILLS & DRILLS

Perform 20-45min of skill/drills of:
Biking
Swimming
Running

3-5 hours later or before

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

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