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Monday 6.10.13

10
Jun

Monday 6.10.13

This will be week number 2 leading up to Max Week. Things will basically look the same (in regards to strength training) with a slight increase in percentage (75% across the board).
Just like last week Monday, Wednesday and Friday will be loaded with 2 strength training components. Please be on time and be ready to warm-up and get down to business. I would highly recommend showing up early so you can work on any extra mobility.
Also, it is looking like this week is going to be a scorcher. The key to combating the heat is staying hydrated. Drink plenty of water throughout the day and during training (a gallon+ is usually a good start or completely clear urine).
Finally…..Weather permitting (and goose excrement permitting) we will be doing a Park WOD this Saturday. You can join us after for Yoga in the park as well.
-Coach Orion
Warm-up/Mobility:
Coaches Choice 10min time limit
 
Strength:
1) 4x 3 Cleans (full squat) + 1 Jerk (split) @75%
Warm-up with 3 sets of the complex first. Work within your skill set and keep the weight manageable and form spot-less
2) Front Squat 5×4@75%
Minimal warm-up will be required due to the cleans, 1 to 2 sets at most.
 
25min time limit for parts 1 and 2.
 
 
Conditioning:
AMRAP 12min
7 Burpee Tuck Jumps
14 Goblet Squats (KB or SB)
200m Run

 

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