** REMEMBER IF YOU ARE NOT GOING TO SHOW UP TOMORROW PLEASE CANCEL OUT. THE EXTRA SUPER DUPER DUPER ASSHOLE LIST IS A MISERABLE PUNISHMENT. DON'T SCREW SOMEONE OVER AS THERE ARE ALREADY 2 PEOPLE ON THE WAIT LIST. THANKS.
OLYMPIC LIFTING WARM-UP
JERK WARM-UP (STRICT PRESS/PUSH PRESS/PUSH JERK/FOOTWORK/SPLIT JERK)
USA-W SNATCH WARMUP
(BEHIND NECK PRESS/OHS/SNATCH BALANCE/ SNATCH:MID-THIGH/HANG/BELOW KNEE/LIFT OFF/FLOOR)
A. 20 MIN TO FIND 1RM SQUAT SNATCH
B. 20 MIN TO FIND 1RM CLEAN AND JERK
C. 3 SETS NOT FOR TIME OF:
15 GHD SITUPS
15 BACK EXTENSIONS
ENDURANCE WARM-UP
1 MIN SINGLES
1 MIN BACKWARD SINGLES
1 MIN PLANK HOLD (WEIGHT OPTIONAL)
150M ROW LEGS ONLY
150M ROW ARMS AND BODY ONLY
MOBILITY: FOAM ROLLER, LAX BALL
WOD
6,000M ROW EVERY 2 MINUTES YOU MUST SWITCH AND
PERFORM 15/10 HRPU
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| RESULTS FROM "TOMMY V" |
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| 2014 PREP TEAM RESULTS! |
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