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FRIDAY 4.28.17


FRIDAY

PREP SESSION: AIR SQUAT TO PISTOL

12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD PISTOLS

ATHLETE'S CHOICE:

(A) METCON: 15 POWER SNATCHES (75#/55#) 5 BAR MUSCLE UPS (MOD = 7 CHEST-2-BAR PULL UPS) X5

(B) METCON: "TOMMY V" 21-15-9 THRUSTERS (115#/85#) 12-9-6 ROPE CLIMBS (MOD = 36-27-18 KNEES-2-ELBOW)

STRENGTH: BACK SQUAT

5X5 @ 70%

#pistol #powersnatch #barmuscleup #thrusters #ropeclimbs #backsquat #tommyv

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