Wednesday, February 25, 2015

Monday 23, February 2015

Warm up:

Soooo, I really hope you are enjoying these different warm ups like I am in programming them. I think it is fun and sets the right tone in direction for the class time frame too.  Love ya guys

6 min AMRAP
2 partner warm up

P1 - starts on one end of the gym, while P2 is on the opposite side.
P1 - 6 abmat sit ups, P2 plank hold
P1 sprints to P2, and takes the plank position over while P2 sprints to the other side of the gym and does his/her 6 abmat sit ups, back and forth for 6 minutes

Stabilizer:

50 weighted crunches 45/25lb plate over head

Skill:

This week we will be working on our power clean positions all week

Clean pulls 3x3

Strength:

Week 3 of our cycle

5-5 warm up
5-3-1+ @ 75/85/95% of your 90% of your 1 rep max

Strict press

Metcon:

2x
12 hang clean and jerk 52.5/37.5kg
9 thrusters
6 snatch

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