Tuesday 3.4.14

Danny Bostwick 

2014 REGIONAL & GAMES ATHLETES

1.  Plyometic
6 sets of 6 Hurdle hops - Face the hurdles, rebound every jump.

2.  20 Rep Benchmark
20 Rep Max Overhead Squat

3.  METCON
16 Rounds done with perfect form, NOT for time.
4 Rounds of:
2 Strict Muscle ups
4 Strict Deficit HSPU
8 Pistols (4/side)

4 Rounds of:
4 Strict C2B
8 Strict HSPU
12 Super Slow Hip Extensions (2 seconds up, 2 second pause at top, 2 second decent)

4 Rounds of:
5 Strict Pull ups
10 Strict Ring Dips
15 GHDSU

4 Rounds of:
6 Strict Ring Rows - feet same height as rings (2 seconds up, 2 second pause at top, 2 second decent)
12 Strict Push ups
18 Perfect Air Squats

2014 OPEN ATHLETES

1.  METCON
AMRAP 10:
5 Strict Pull ups
10 Burpees
15 Air Squats

2.  Skills
5x5 OHS - Start with 50% of 1RM and add weight each set.  These should be done with perfect technique.