Thursday, 6/28/12

Self-Myofascial Release: Foam Roll or Lax Ball as needed til 5 past.
Dynamic Warm-up: 3 rounds of 3 inverted hand pushups, 3 bridge-ups (scale as needed), 3 jump squats
Skill/Strength Work: Snatch
Metabolic Conditioning: for time: 100 Overhead Squats (75/55), begin every minute with 3 burpees.

CONDITIONING with Tim at 630-7am:

SMR: as needed, for 5 minutes.
MOBILITY: Coaches’ Choice, – few minutes
METABOLIC CONDITIONING:

3 Rounds, rest as needed in between rounds:

500m Row
unbroken set of Kipping pullups

Your score is your total number of pullups completed over 3 rounds!

HYBRID OLY with Sammy (7-9am and 530-730pm):

Snatch, up to a peak of 1.
Snatch Pull at well over your peak for 3 sets of 2. The coach will designate a load that seems appropriate for you… But these should help you become more confident in your pull!
Clean, up to a peak of 1.

*remember, Friday there is no Hybrid but on Saturday you will peak both lifts so make sure you’re prepped if you hope to do well!

ADVANCED OLY with Jim from 730-930pm

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