A. Handbalancing
Beginners: 30 sec chest to wall holds x 5 sets; rest 1 min
Intermediate/Advanced: 5-10 heel taps x 2 sets; rest 1 min
5-10 toe taps x 2 sets; rest 1 min
6 kick-ups x 5 sets; rest 30 sec.
B. Back Squats
Beginner: 5, 5, 5, @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: Go up to a 1RM, drop the weight 20 lbs, and do 2 reps x 3 sets
C. 7 power cleans @ 80% 1RM
5 box jumps 30/26"
Run 100 meters (50 meters there and back)
rest 4 min
2 sets
This looks like so much fun. Come on back....heal damn you!
ReplyDeleteNice work this morning Shara, Ro, Sam, and Sandra! Both Sandra and Shara PR'd on their back squats!
ReplyDeleteGood luck to Coach Darci and Coach Mieka who are on their way to Phoenix to do another module in the OPT Coaches Certification Program!
Charity