Sep 25, 2016

Monday 2016.09.26


Warm-up: 
- Row 400m
- Spiderman walk 50ft
- Inchworm 50ft
- Hip bridge 5 x10 sec
- 10 strict pullups
- 15 air squats
- 10 light goblet squats (focus on maintaining an upright torso)
- 10 PVC pass throughs & Burgener Warm up progressions


WOD:
- Snatch 2-2-2-2-2

Mini-METCON:
- 3 rounds, no rest
- 10 Kettlebell Swings (eye level 53/35lb)
- 10 Box Jumps

Cool Down:
- Bar Hang - 1 min

Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding knees just below knee caps, press lumbar region into floor while gently rocking side to side, 20-30 secs)

Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed

Post loads and results to comments.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

4 comments:

Sapper408 said...

2.24 on the METCON - 115 snatch PR

AARON DEVAN said...

Snatch - 155 for all sets

METCON - (30"BJ/55lb). 2:38

monroe said...

Warm up including some MU practice
Snatch 5 x 2 x 115lb
Metcon Rx, didn't time it.

Matt Slyder said...

75-75-75-95-95
2:55 24"/53#