Warm Up: Standard + Burgener Snatch
Practice: Shoulder press - 3 x 3 at 70,80,90% of 1 Rep Max
Train:
Day 2 of half reps or half rounds (volume reduction week)
4 rounds
20 x 55#/30# DB Swing
16 x Knees to elbows
30 x Box Jumps (24" box)
Dumbbell swings to American Standard (ear hole covered by arm at top)
KTE are just that - hang from bar keeping elbows straight and brings those knee up until they touch your elbows
Box jumps - as always you must come to full hip extension at some point above the box
Time Frame: 2-4 Minutes (stop at 5 if not finished)
Comments: post your practice weight and training reps or rounds with times
Post: stretch
**There will be a nutrition class held at DCC Physical Therapy on Thursday night at 1900** Encourage all of you who have not heard this yet to attend. If you are hoping to make some body composition changes and learn how to kill these workouts then you need to understand what to put in your body.
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Goodgame- P: 105,120,135 (2), T: DNF 10 Box jumps left
ReplyDeleteSela - P: 110,125,145(1),140(2) T: RX'd 4:07
ReplyDeleteFerrara -P: 130, 150, 170 T: RX'd 4:28
Hudak - P: 110,125,145 T: RX'd DNF completed 6 box jumps into 2nd last round at 5 min
Jessiman~P: 45,65,75. T: RX'd 5 flat..w/30#db
ReplyDeleteP: 55, 65, 70 T: 5:00, w/ 30#, lost rep count but just started box jumps on last round (did 1/2 reps) Grrr.
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