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SEPTEMBER 2016

09/29/2016 20160930 FRIDAY *ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON") STRENGTH (WEEK 3): EVERY 2:00 2 DL (130% C&J) 10 WALLBALLS (30#/20#) X10 *ATHLETES SHOULD GO ONE SIZE LARGER THAN THEY NORMALLY USE ON WALL BALLS CONDITIONING: 200M RUN 30 WALKING LUNGES (L + R = 1 REPS) X5 *15:00 TIME CAP **PROGRAMMED BY ALI Posted on 09/29/2016 at 08:35 PM | Permalink | Comments (0) 09/28/2016 20160929 THURSDAY OLY: HANG CLEAN (WEEK 1) EVERY 1:30 5 HANG CLEANS @ 55% 3 HANG CLEANS @ 65% 1 HANG CLEAN @ 75% x3 *CYCLE PROGRAMMED BY TAL **SETS SHOULD BE UNBROKEN ***ATHLETE WILL ATTEMPT MAX REPS OF UNBROKEN HANG CLEANS ON THE FINAL SET OF 1 @ 75% METCON: 21-15-9

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