Month: October 2016

Thursday, 102726

Make sure you are working recovery today! Swim: A. 350m warmup – various strokes B. 4-6 min of shoulder stretching  C. 25m x 7; rest :45 between  D. 100m freestyle x 4 rest 1:45-2 between E. 500m cool down swim 

Wed, 102616

​​ Lynn – 145# hang power snatch. ???????? am A. Wide stance box squat – climb to heavy 5 rep  A2. 5 cal sprint bike -(directly after the squat set) B. 20 alt kb Turkish get up pm  A. 600m run x 5; rest 1:15 between  B. 6×5 weighted pull-ups  C. 3×15 weighted back exp …

Wed, 102616 Read More »

Saturday, 102216

​ Tasia with 209lbd x 10 A. 3 hang cleans + jerk ; to Max in 16 minutes  B. 3 rds  10 Sqt cleans 185/118 20 t2b C. Weighted pull-up 6 x 3 D. Weighted Ring dip – 6×3 E. Row 10 min of :30/:30 Rest 5 min  10 min hard effort 

Thursday, 102016

Swim: A. 300m warmup ; various strokes  B.  25m ub freestyle  50m ub freestyle 75 side stroke  50 ub freestyle 25 ub freestyle Rest 5 min x 2 C. 3-5 min of back stroke D. 4-6 min of shoulder stretching  Recovery: 10 min bike :30/:30 10 min easy  10 min :30/:30 20 min coast