Friday 21, November 2014

Warm up:

Run same as Tuesday with your coach

Skill:

 Bar muscle ups

 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 15x1
     * really want you to feel the hamstrings and the power generating from the explosiveness
   
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:
5x
10 KB swings 24/16kg
 2 pistols squats
15 KB swings
 3 pistol squats
25 KB swings
 4 pistol squats
50 KB swings