Wednesday Oct 1, 2014

Warmup/Preparation – 20min
Dynamic Stretch
+
Russian KB Swings 5×10, gradually increase the weight

Conditioning – 35min
5 Rounds for time:
800m Run
30 Russian KB Swings
30 Burpees

Sport 24kg/32kg
Fitness + Masters 50+ 16kg/24kg

*time cap is 35min

Recovery – 5min
400m walk/jog

Post Class Mobility-
(6) Do this If your Squat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q

Warmup/Preparation – 15min
Dynamic Stretch

Skill/Strength – 15min
KB Swings + Burpees

Conditioning – 25min
AMRAP in 25min:
800m Run
30 Russian KB Swings
30 Burpees

*make the kb weight AHAP with good form

Recovery – 5min
400m walk/jog

I) 3×20 bent over reverse fly
II) 3 Rounds: 30 Band Pulluparts (red/blue), 30 Band Pushdowns, 30 Band Good Mornings
III) http://breakingmuscle.com/yoga/3-key-yoga-poses-for-better-overhead-squats