Tuesday 1.21.14

4 days and counting.  Get your popcorn ready.

2014 REGIONAL & GAMES ATHLETES

1.  BOUNDING
1RM Vertical Jump

2.  PULL
20 Rep Max Deadlift

3.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

4.  ROWING
1,000-750-500-250-500-750-1,000 meters, 3 minutes between all sets.
The goal is to row your 2k pace for the first 1k.
Then increase your pace on the 750.  Then increase your pace on the 500, and again on the 250.
On the way back up the ladder try and match your times.

2014 OPEN ATHLETES

1.  METCON
"Black and Blue"
5 RFT:
10 Power Cleans, 135/95
10 Burpees

2.  Skills
7x1 3-Pos. Pausing Squat Clean - climbing.
Pause for 2 seconds at each position, checking to to ensure proper positioning.
Position 1: At Knees - looking for vertical shins and chest as high as possible.
Position 2: Mid Thigh - chest over the bar, bar close to thighs, weight in mid-foot.
Position 3: Pockets - should mimic the bottom of the dip on a push press.  Vertical torso, bar at hips, weight in mid-foot.
After hitting each position explode up and catch the bar in a full squat.