Saturday, June 20, 2015

Beach Workout every Saturday with Joshy G at Crescent Bay Park in Santa Monica at 9am!  Friends and family can join for $15!

Nick Cobb getting ready for next weeks meet!

Prehab

Keg Drill x 2 minutes
Groiners x :30 each
PVC Dislocates x 15
Wrist Mobility x :60

Warmup

Jog 400 meters
Junkyard Dog x 10 reps each

Strength

Power Snatch: 12 min to work up to a heavy 3 reps

Notes: Please do not go touch and go. Reset each rep at the bottom. If you can not pull from floor you may start from the hang position. Please focus on good form and technique.

Partner Conditioning

10 min AMRAP:
3 Hang Power Snatch
6 Air Squats
9 Sit Ups

Rest 2 min

10 min AMRAP:
100m Sprint
10 Push ups
6 Vups

Notes: Partners will alternate full rounds.  The Rx+ weight is 115/75 on the hang power snatches.  Rx weight is 95/65.  Scale to allow for each round to be a sprint!  Score will be total rounds completed.

Cool Down

Calf Stretch x :60 each
Theraband Routine x 15 reps each
Couch Stretch x :60 each