Friday
General Warm-Up (4:00-8:00)
400m Yog
then 2 rounds
20 x Jumping Jack
15 x V-Up




4/12/2019 - Performance A

Score Type:: Not Scored

Skill: (10:00-20:00)

Practice Basic Bounce Forward and Backwards
Example: do 8 reps forward, then 8 reps backward and repeat

Run the clock for 4 minutes:
30 seconds of Basic Bounce
30 seconds of Alternating Step
30 seconds of 8 x Basic Bounce, 8 x Alt Step
30 seconds of 4 x Basic Bounce, 4 x Alt Step
repeat

Workout Prep: (22:00-30:00)
100m Run
7 x KB Swings
4 x Ring Row or 2 Strict Pullup
4 x Beat Swing (C&D)
200m Run
7 x KB Swing
4 x Ring Row or Kipping Pullup

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4/12/2019 - Performance B

Score Type:: Total Time

Benchmark: (32:00-50:00)
"Helen"
3 Rounds for time
400m Run
21 x KB Swing
12 x Pullup
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4/12/2019 - Oly

Score Type:: Not Scored

Fri - Day 13
~ Snatch - 60% x 1, 70% x 1, (75% x 1, 80% x 1, 85% x 1) x 2
~ Clean - 60% x 1, 70% x 1, (75% x 1, 80% x 1, 85% x 1) x 2
~ BTN Jerk - 70% x 2, 80% x 1, 85% x 1, 90% x 1, (95% x 1) x 3
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Comments

Stephen Silva 1 week, 4 days ago / Reply

4/12/2019 - Performance B: 10:06

David Nims

David Nims 1 week, 4 days ago / Reply

4/12/2019 - Performance B: 9:17
Notes: RRs - saw Sandi and Sylvia yesterday for shoulder and elbow/forearm, still v sore

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