| a) WARM UP:
Coach’s Choice
|
| b) WOD:
Partner Workout Saturday! Happy BDay Coach Dani! Two people; 1 barbell – pick a weight to do the following. The bar cannot touch the ground. If it does, 20 burpees each. Pick a partner that can do the same weight as you. The weight should be heavy enough to do 10 unbroken, when fresh. WOD: Buy in: 1,000m row
Cash out: 1,000m row Time cap: 25 mins ** odd number? 90 reps for 3 people
OLY Saturday 1. Split Jerk with pause at standing position (8 seconds): 7 sets × 2 reps. Work technique and balance. 2. Power clean: 3,3,2,2,2,1,1: Work up to a heavy single if it feels good and looks fast! 3. Nordic curls – 5 sets x 5 reps Rest as needed today.
OLY Sunday 1. Technique work – jumping the bar, turn over, pulls, snatch balance 2. Work up to a heavy snatch for the day – 15 mins 3. Trunk work: 3 rounds – 20 Medball Russian twists – Heavy sandbag shoulder carries – 2 lengths per side |
