5/29/14

DAILY PROGRAM

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

Mobility
Roll Quads - 1min/side
Roll Back - 1min
Athlete Choice - 3min

Skill/Strength
EMOM for 10min
3 HSPU
6 T2B

WOD
AMRAP in 20min
10 Box Jumps (30/24)
20 Slam Balls (30/20)
30 DU


OLY PROGRAM

First Clean Pull - 20x1*
Second Clean Pull - 20x1*
High Hang Squat Clean - 20x1


ATHLETE PROGRAM

Metcon
Run 6x400m, 1:30 Rest

Skill/Strength
14 Rounds :20/:10
Hollow Body Rocks

Accessory
10-9-8-7…1
Strict Ring Dips
Pistols (10-10-8-8-6-6…2-2)


*The purpose of these two exercises is to work on positions from the floor to the top of the knee (first pull) and from the top of the knee to the high hang position right before lift off (second pull). Feel free to do more than 20 of these as going back and forth between them is the best way to practice position. Also, work up in weight to get more comfortable and build some strength in these positions.