Monday, June 27, 2011


Warmup (10’)
Skill (5’)
  1. chalk marks at feet and outstretched hands lying down.
  2. hollow body, hands overhead.
  3. long lunge, back leg straight.
  4. reach hands out and down to ground.
  1. arms and body tight and straight.
  2. push leg off ground.
  3. maintain split for now, find balance; work to hold 5 - 10 sec.
  4. eventually, bring legs together, 
Strength (10’)
21-15-9 reps of: 
  • Clean 135/95 pounds 
  • Ring dips
Time limit:  20 minutes
Stretching (5’)
Mobility Homework (10’)- Overhead Squat Prep
Test/retest: OHS with bar or pvc.
  1. ankle mobility.
  2. overhead rack with band.
  3. long samson, block foot, knee out, foot rolls.  add belly button press-down.

1 comment:

  1. CW: 16:07 with 75# cleans and grreen band ring dips. 75# was pretty tough. Cleans for the first two rounds were broken into 3 or 4 parts. The dips were mostly too easy. Blue band next time.


How'dja do? Waddya think?