4/4/14

Time to finish out the week guys! Still some programming Saturday, but another big rowing push tomorrow. Courtesy of Graham Holmberg. Here it is!

Warm-up
Row 500m
2 Rounds
10 Dislocates
10 Barbell Rollouts
10 Mountain Climbers
10 Dive Bombers

Mobility
Front Band Shoulder Stretch - 1min/side
Roll Back - 1min
Athlete's Choice - 3min

Skill/Strength
Deadlift 5x5 @ 75%

WOD
"Isabel"
30 Snatches for time (135/95)

Oly Program
EMOM for 15min
1 Snatch Grip Push Press from Behind the Neck

EMOM for 15min
1 Push Jerk

EMOM for 10min
3 Speed Jerks (Split)

Athlete Track
Metcon:
10 Rounds
Row 500m
Rest 2:30

Skill/Strength:
Bench Press 8x4 @ 80% + 10lbs.

WOD:
Off

Try to keep your row times as close to each other as possible. It's a sprint!