Friday 8.23.13

Jon Pera.

2014 REGIONAL ATHLETES

1.  Pulls
5 x 5 Glute Ham Raises - add weight if possible.

2.  Odd Objects/Movements
OTM x 10
2 heavy clean and jerks with a Strongman Log.

3.  Metcon
For time, with one barbell:
30 Snatches, 135/95 - record your "Isabel" time.
20 Snatches, 165/110
10 Snatches, 185/130
5 Snatches, 205/145
Post times for "Isabel" and total time.

4.  Rowing
5K

5.  Core work
Reverse Tabata L-sits
8 rounds of :10 on, :20 off

2014 OPEN ATHLETES

1.  Metcon
"Randy"

75 Power Snatches, 75/55

2.  Skills
OTMx12
Odd:  3-5 Squat Therapy
Even:  3-5 Muscle ups

Squat therapy - don't skimp on these!!

If you want to improve your Front Squat, your Snatch, 

your Overhead Squat, your Pistols, your Jerk, or your fear of public speaking
Squat therapy is the cure all.

Remember, practice isn't enough.  Make it your practice mindful and purposeful.  
This is not easy, don't fall into the trap of taking the easy way out.
1.  No movement of the feet - they tend to turn out for many of us.
2.  No bending the arms.
3.  Hands together.