Thursday July 29, 2010
Endurance: Dynamic Drills – 1 mile run
Warm Up: 30 squats/20 rollovers/ 20 oh squats
Preparation: Bergner Warmup PVC
Work Capacity: 8 RFT:
- Frog Complex with burpee chaser
- Run 400M
Durability: 100 flutter kicks. 100 leg levers.
Notes: Frog Complex: perform 6 reps of: Squat Clean, thruster, back squat, back-thruster, then do 6 burpees. Endeavor to flow through the sequence and not put the bar down.
OLIFTING
Endurance: Dynamic – 1 mile run
Warm Up:
Hold squat 3 counts; bounce 1 = 10
Jump squats holding butt to ground forward & back x 2
Bergner warmup progression
Drop sets off the rack; front and back
O-LIFT WOD
800 m run
25 Power Snatch 95#/65#
400m run
50 Kettle Bell Swing 1.5 pood/1 pood
25 Power Snatch
800m run
Durability: Dead hang pull up sets 3x3x3x3
-
wide grip
-
narrow grip
-
bicep grip
-
mixed grip right
-
mixed grip left
