Jan 8, 2017

Monday 2017.01.09


Warm-up:
- 2-3 minutes jump rope

2 rounds not for time:
- 15 air squats
- 10 burpees
- 5 empty bar ground to overhead
- 5-7 mins individual focus as desired


WOD:
Clean and Jerk - Work up to a heavy single using the following rep scheme:
- 3-3-3
- 2-2
- 1-1-1

Follow with an 8-Minute AMRAP of:
- 8 Kettlebell swings (70/53lbs)
- 8 Box Jumps (24/20”)

Post loads and AMRAP reps to Comments

Cool Down:
Rig:
- Hang from Rig (1min)

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


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

1 comment:

monroe said...

Only worked up to 135 C&J today. 10 rounds even for the AMRAP. Thanks for pacing me, Chelle. Good work!