Thursday October 28, 2010

Warmup: 2 rounds
200 meter run
Bear Crawl 100'
30 second deadhang + 1 K2E/20 seconds
Bear Crawl back 100'
Frog Hop 100'
30 second deadhang + 1 K2E/20 seconds
Frog Hop back 100'
5 wall squats
10 air squats
20 pass throughs

Then: 10 KB shoulder press
10 left arm standing on right leg
10 left arm standing on left leg
10 right arm standing on right leg
10 right arm standing on left leg

Then: 3 rounds
10 Double KB rack lunge (M24kg/W16kg) +
2 minutes box step up and over(first rd timed wrong 1 min) 20 / 43 / 47
3 minutes rest between rounds
Must improve # of steps each round

Then: 3 rounds
10 back squat @ 60% 1RM + Rd 1 @ 75# form bad
..........................Rd 2 @ 65# sit on ball chest up butt out
..........................Rd 3 same load
200 meter run for time 1.37 / 1.17 / 1.11
3 minutes rest between rounds
Must improve run time each round

Then 2 rounds (time ran out for all groups):
10 clean high pull (drop where the wrist rotaes - for hip & bar path form) @ ~50% 1RM + (53#)
2 minutes on the rower @ 575 meters (men) or 500 meters (women)
Rd 1 4.29 pace
Rd 2 4.39 pace
3 minutes rest between rounds
Must improve distance each round

Then: cool down foam roll

Discussion regarding Whole 30 add carbs before F sessions and maybe fruit


PM Massage - Luna