10/4/12

IMPORTANT NOTE TO THE FIRST GROUP-----
We will be running outside in the morning, rain or shine, so plan ahead! Bring dry clothes and/or separate workout clothes!!!

Also, if anyone has any extra lax balls they want to donate for the sake of putting together a few double-balls for the team, please bring them in the AM

Here is a little video on running technique for everyone to checkout-


6:00 AM Group

Warmup:
Running Technique Work
Shoulder Lax
Squat Prep

Strength:
Cleans! work up to a heavy single

Conditioning:
On the minute for 10:00-
Sprint 100m





7:05 Group

Warmup:
Running Technique Practice! Watch the video above!
Mobility

Strength:
Dynamic Effort Power Snatch
For 10:00, with a partner, alternate single reps at ~75% focusing on technique and speed.

Conditioning:
4 rounds-
:40 DB snatch alternating sides, moderate weight
:20 Rest
:40 Box Jumps
:20 Rest
:40 Thrusters (light- girls use empty bar or mini bar, guys use 65-75)
:20 Rest
:40 Strict Pullups or Ring Rows
:20 Rest