Honorable Mention Gully

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Tuesday, March 18, 2014 – Rowing Day Venice

Programming for Venice:

Prehab:

Theraband Routine
PVC Dislocates
Keg Drill

Warm Up:

Run 400m
10 BTN Snatch Grip Push Press
10 Snatch Balance
10 OHS
5 Hang Power Snatch
5 Hang Snatch

Strength:

7X1 Hang Snatch-Rest 90 seconds

Notes: Work to a max for the day. If you cannot perform a squat snatch perform a power snatch into an overhead squat. Only squat to a depth where you can maintain good form.

Conditioning:

Row 500 meter time trial.

Then: 15 minutes of rowing skill work.

Then: Row all out: 500, 400, 300, 200, 100 with 1:1 Rest

Notes:  Can be performed partner style as needed.

Programming for MDR

Prehab:

Keg Drill
Banded Rack Stretch
PVC Dislocates

Warm Up:

Run 400m
10 BTN Push Press
10 Snatch Balance
10 Push Jerk
5 Power Snatches from Hang
5 Power Snatches
5 Power Cleans from Hang
5 Power Cleans

Strength:

EMOM 5 minutes:
2 Power Snatches

EMOM 5 minutes:
2 Power clean + Push jerk

Notes:  Focus on perfect form, hitting those hips and prioritizing good overhead position with arms locked out.  Not touch and go.

Conditioning:

7 rounds for total reps:
1:00 ME Wall Balls 20/14#
0:30 ME Power Clean & Push Jerk 135/95#
0:30 Rest

Gully was named an Honorable Mention for the EIE Challenge and I have had the privilege of working with him most nights at MDR. Seeing Gully study his weaknesses and dedicate so much time and energy towards improving them is exactly what the EIE is designed for. His stellar attitude and great improvements earned him the recognition he deserves. Even though the challenge is over, he is still striving for DU excellence by practicing at least 30 after every workout. Keep up the good work Gully!