Paleo challenge has one more week - I know some of you (Jonathon and Marc) have fallen off, but some of you are going strong!!!! Great job guys!
Warm up -
By now, your coaches are comfortable and running you through your own group warm up everyday - REMEMBER please don't be late to class, and if you are - burpees!
Skill:
Bar muscle up progression
Strength:
Beginner -
Hang clean 5x3
*start at 50%
*catch in the hole
Intermediate -
Pause dip + split jerk 4x2
*start at 65% of 1 rep max
All -
Front squat 3x5
*start at 70%
Metcon:
Coach Derek decided it was an everyone swings Monday so....
5x
10 KB swings 24/16kg
10 wall balls 20/16lb
15 swings
10 wall balls
25 swings
10 wall balls
50 swings
No comments:
Post a Comment