Friday. 10.17.14

MOB: Ankles. Hamstrings. Hips. T-spine. Shoulders.

WU: This warmup has a 4:00 cap

100 single unders (double leg)

50 singles on right foot

50 singles on left foot

100 single unders (alternating legs)

50 double unders

REVIEW: Push Jerk. Power Snatch. V-up.

S: Push Jerk. 15 minutes to a heavy single. Compare to last week. Did you get better?

C: AMRAP in 12:00 of:

6 power snatches 135/95 (this should not feel heavy)

16 V-ups

61 double unders

PURPOSE: Skill Practice. Stamina.

LIII: Weight of choice. (Should be a medium level weight)

LII: Weight of choice. Sub of choice. 41 double unders.

LI: Weight of choice. Hang okay. Sub of choice. 21 double unders (attempts count) or 180 singles/toe taps to a plate.

PWMOB: Rollout calves, hamstrings, t-spine, shoulders. Stretch hamstrings, calves.

Advanced: 70% of your 1RM power snatch if above 135/95. 61 UB DU.

Endurance: 115/75

The Mar: Enjoy a good joke with Jim

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