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Fall into Strength 9/30/14

Warm-up: Hip progression shoulder mobility 25 PVC Pass through 25 PVC O/H squat Beginner Strength: 8x3 Hang Power Snatch -2 min rest between sets Advanced Strength: 8 Rounds 3 Power Snatch (from the floor) 60 sec rest 3 High Pulls from the hang 60 sec rest -work up to a peak. Conditioning: 400 m run 15 hang clean thruster( 115/75) 20 sit-up 10 hang clean thruster 20 burpee 5 hang clean ...

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Fall into Strength 9/29/14

Warm-up: Coach's Choice. Strength: 6x5 Deadlift Over 6 sets, work up to a peak set of 5 double overhand grip deadlift. Then drop to 80% for 2 sets of 8, 2min rest between sets Conditioning: 10 min Amrap 30 dubs 3 wall walk(sub HR push-up ) 10 box overs 10 cal row Rest 5 min Repeat

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Fall into Strength 9/27/14

Warm-up: 400 m run at easy pace 10 fire hydrants forward and backward 10 alternating lunge stretch 10 frog hops 5 inch worm Strength: 6x8 DeadLift -2 min rest between sets Conditioning Tabata Thruster 75/45 5 min rest Tabata Toes To Bar score= lowest round of each movement

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