Friday 7, November 2014

Warm up:

Run same as Tuesday with your coach

Skill:

Bergner warm up

Strength:

Beginner:

Hang snatch 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Hang clean and jerk 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * reset after your clean - find your foot placement and be aggressive in your jerk

Intermediate:

Snatch 8x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * find your spot in the hole - stop, balance, adjust and stand up pushing trough your heels

Clean and jerk 8x2
     * really want you to feel the hamstrings and the power generating from the explosiveness
     * reset after your clean - find your foot placement and be aggressive in your jerk

Metcon:

Last day for the decision on if you are doing the KB challenge or not - please cast your vote on the board :-)

5x
10 KB swings 24/16kg
3 strict chin ups
15 KB swings
4 strict chin ups
25 KB swings
5 strict chin ups
50 KB swings