Saturday, June 27, 2015

WARM UP
5 MIN OF JOINT PREP
QM GALLOP BOTH DIRECTIONS AROUND ENTIRE FLOOR
A1. DIAGONAL STRETCH X 5/DIRECTION
A2. SISSY SQUAT X 10 REPS
A3. TRAP 3 RAISES AGAINST WALL X 10 REPS PLUS 10 SEC HOLD
A4. 30-60 SEC PASSIVE HOLD ON BARS FOLLOWED BY A MORE CHALLENGING PROGRESSION
A5. Deadlift x 5 x 2 sets (go up in weight on second set). This is mechanics focus for you and the coach.

A. AMRAP in 60 sec: box jumps 24/30"
 AMRAP in 60 sec: strict pull ups/chin ups
AMRAP in 60 sec: Alternating pistols
4 sets

B. Every 5 minutes for 4 sets:
200 meter sandbag run 20/45 lbs
10 deadlifts 185/275 lbs
20 db Snatch 35/50 lbs
400 meter run