Nov 16, 2016

Thursday 2016.11.17



Warm-up:
- Jog 400 m or Row 500 m
- Hip bridge 2X10 secs
- Spiderman 50 ft
- Inchworm 50 ft
- Walking lunge 50 ft
- PCV pass throughs
- Burgener Warm up (PVC or empty bar)


WOD:
- Snatch - 1-1-1-1-1-1-1
Work up to a heavy single, then use 80% of that for the remaining reps. No misses!

- Follow with 100 AbMat Sit ups

Cool Down:
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!

3 comments:

AARON DEVAN said...

155-175-155-135-135-135-135

monroe said...

Worked up to 135lb, then 115lb for the remaining 6

Matt Slyder said...

85#