WOD Tue 8-27-13 Testing Week – Day 2

WOD Mon 8-26-13 Testing Week – Day 1
August 25, 2013
WOD Wed 8-28-13 Testing Week – Day 3
August 27, 2013

WOD Tue 8-27-13 Testing Week – Day 2

Love those deadlift numbers!

Warmup:
100 Jumprope singles
5 minutes DU practice
Athlete choice – Run 400 or Row 500 – select the one you want to time trial
 
Benchmark Time Trial: 800M Run or 1K Row
– Record time, compare to 7/1/13
 
Recover, and move to snatch practice
– Barbell warmup – 1 round through burgner warmup
– 2 x 5 scarecrow snatches (from toes)
– 5 sets of 3 position pause snatch (hold each position for 2-3 seconds before beginning) low to high.
– Start from a hover position
– These are at a moderate weight for quality
 
Cool Down:
1) Row 400M Easy
2) 3 rounds of: 5 air squats, 30 jump rope singles, 30 sec calf stretch, 5 pushups
3) Roll out on foam roller or LAX ball at your targeted areas
 
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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