Saturday, February 20, 2016

You missed the draft, but there is still time to get on a team (via random assignment) if you register now. HERE is where you can register (I’m lookin’ at you 5:30 crew)! 

Screen Shot 2016-02-18 at 7.31.53 PM



Roll out Traps and Quads with Barbell
Keg Drill
Stretch Calves


3 rounds of Cindy (5 pull-ups, 10 pushups, 15 air squats)

Grab a barbell:
6 good mornings
5 dead lifts
4 hang squat cleans
3 Squat cleans
2 Jerks

Gymnastics Strength

2 Cleans + 1 Jerk at 80-85%

Partner Conditioning

Teams of 2:
10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang Squat Clean Thruster
200m Run after each set.

Notes: Partner 1 does the ten reps + 200m Run. Once Partner 1 returns from the run partner 2 does the 10 reps + 200m Run.
L1: 45/35
L2: 75/55
Rx: 95/65
Rx+: 135/95

Cool Down

Couch Stretch
Stretch hamstrings 1min each side
Seated straddle, have a pal gently push your lower back down and forward

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