MONDAY NOVEMBER 21/16
FUN - community tag (free run and on the command "stop" quickly get into groups of 2 or 3) - continue running on the command "go"
A. Tripod headstand holds - practice
B. "Bar turn arounds" - hang from pull-up bar and turn hands to hang facing the other way as many times as you can
C. Front squat + burpees - EMOM x 10 min
**3 front squats every min at a moderate load + burpees to follow. First min 1 burpee then 2..3..4...
D. Shuttle sprints (coach will make up)
A. Triple jump - back pedal - sprint
**jump as far as possible, back pedal to start line and then sprint 2 gym lengths.
B. Snatch positions - HH, Hang, Low hang, floating with empty bar
C. Floating snatches 5x3 - build across
D. EMOM deadlift + burpees
- 5 deadlifts
- 6 burpee over bar
TUESDAY NOVEMBER 22/16
SKILL - planks (front plank, front plank shoulder taps, front plank hand shifts)
FUN - Front plank tag - one person runs and catches others who hold a front plank for a count of 10sec.
- Kipping practice
- Knee-up practice
A. Position snatches on coach call
- High hang snatch, hang snatch, low hang snatch, shin snatch
**complete each snatch on coaches call - 2 reps at each position or coaches decision.
B. Burpee sprints - sprint length of room and on every second line complete a burpee.
A. Kipping practice -
B. Front squat + jerk - build to heavy load @ 1+1
C. Complete 4 rounds for time of;
- 20 T2B
- 20 burpees
- 20 box jumps
**time cap of 15min