9/20/12

First week is almost in the books!
6:00 group- don't forget to get yourselves a pair of flat-soled sneakers for the gym!
Just a friendly reminder, if for any reason you have a schedule/attendance issue please let me know and we will work together to figure it out.

Also, I will be posting weekend mobility homework, so remember to keep checking the blog!

6:00 AM Group

We are going to work on power cleans, dumbbell snatches (see the video below) and pullups!



7:00 Group

Warmup:
Running/Jumprope
Ankle Smash
Shoulder Internal Rotation
Shoulder Lacrosse Ball Smash
Squat Prep (the spiderman lunge/hip capsule warmup thing, for lack of better description)

Strength:
Partner up with someone with the roughly the same squat clean 1 rep max as you (within 10#)
For 10:00, alternate squat cleans at 65-70% of your 1 rep max.
This is not an AMRAP, this is dynamic effort similar to the way we squatted on Monday.

Conditioning:
3 rounds-
AMRAP Pullups (If grip is a major limiting factor, take two attempts at this)
Run 2 laps around Nelson at 90%
Rest 2:00