Too close.

Tuesday, April 16, 2013

Group Prehab:

Downward Dog Ankle Stretch, 2x 10 reps
Side Planks, 30seconds each side or 20 reps
Monster Walks, 20ft each direction

Strength:

High Bar Back Squat: 3X3 @ 85%, 1X2 @ 90%, 2X2 @ 95% – rest as needed

Notes: These are heavy percentages so properly warm up and be prepared to miss or drop the percentages slightly.

Classic Conditioning:

1 min ME Kettlebell Swing @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 155/105/85
100m Shuttle Run
7 Toes to Bar
*Rest 1 minute.

1 min ME KBS @ 24/16kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats 155/105/85
100m Shuttle Run
7 Toes to Bar
*Rest 1 minute.

1 min ME KBS @ 24/16kg

Advanced Conditioning:

1 min ME KBS @ 32/24kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.

1 min ME KBS @ 32/24kg
*Rest 1 minute.

3 min AMRAP of:
7 Front Squats @ 70% (no racks)
100m Shuttle Run (10m increments)
3 Muscle-Ups
*Rest 1 minute.

1 min ME KBS @ 32/24kg

Cool Down:

Samson stretch
10 Wall extensions
Active bar hang

Our thoughts and prayers are with Boston tonight.  Thank you to Estelle for giving us an update on fellow PCF’er Jessica Perez:

“She’s in Boston…and was at mile 26 of the marathon when the explosions went off… 0.2 miles away.  She went to support a bunch of Leggers who ran the race.  All Leggers have been accounted for and are safe”.