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Monday 6.3.13

3
Jun

Monday 6.3.13

*Reminder: NEW CLASS SCHEDULE STARTS TODAY!

The templet that we will be implementing for strength training over the next 3 weeks (leading up to Max Week) will start today. 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.
-Coach Orion
Warm-up/Mobility:
Coaches Choice 5min time limit
 
Strength:
1) 4x 3 Cleans (full squat) + 1 Jerk (split) @70%
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@70%
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
150m Run
15 Ball Slams or Kettle Bell Swings
20 Reverse Lunges w/ KB or slam ball (in place, just step back instead of forward), 1=1
Great job at Regionals Coach Megan! The CFLW/CFG community is super proud of you!!!

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