Notes:
- As of now (540pm), I have received homework from only Karla and Rachel. Everyone is disowned.
- Text or email me to schedule a time to meet in person re: personalizing the programming. Especially good times: any time in the middle of the day for those with flexible schedules, Thurs AM Uptown, Tues 5-6pm MC, Friday PM MC, anytime Sunday that I'm not coaching
- WOD Wars is Saturday; I expected everyone who is in town to compete. Make sure you sign up/register ASAP. Volume will be a little light later this week because of that.
- Will put out a survey soon to get everyone's schedule so that we can plan Comp Class and Skill Sessions so that the max number of people can attend.
Monday
Oly Class +
Row 500m, 25 Burpees, Row 500m
Tuesday
A) Sprint 100m @ 100%
Rest 2 min
10x
**I will measure out a 100m straightaway at MidCity, if you are doing this in the AM or Uptown, measure EXACTLY yourself**
Wednesday
A) 7pm Skill Session with Ryne (this will be technique work and warm-ups for the Push Press and Split Jerks)
B) Push Press 10, 8, 6; Rest 2 min
C) Split Jerk Cluster 1.1.1x3; Rest :10/Rest 2 min **Use blocks if at all possible. Share the only set of blocks**
D) 15 Rope Climbs for time (talk to me if you think you need to scale this)
Thursday (During Comp Class)
A) Squat snatch: one rep on the :45 for 20 reps at 70-80% 1RM
B) 15-12-9-6-3
Russian KBS 32kg
Box Jumps 24" (step down)
Friday
30-40min light barbell practice and easy row or AD
**not Oly class**
Saturday
WOD WARS
Sunday
30-40min active recovery and/or easy row/AD
- As of now (540pm), I have received homework from only Karla and Rachel. Everyone is disowned.
- Text or email me to schedule a time to meet in person re: personalizing the programming. Especially good times: any time in the middle of the day for those with flexible schedules, Thurs AM Uptown, Tues 5-6pm MC, Friday PM MC, anytime Sunday that I'm not coaching
- WOD Wars is Saturday; I expected everyone who is in town to compete. Make sure you sign up/register ASAP. Volume will be a little light later this week because of that.
- Will put out a survey soon to get everyone's schedule so that we can plan Comp Class and Skill Sessions so that the max number of people can attend.
Monday
Oly Class +
Row 500m, 25 Burpees, Row 500m
Tuesday
A) Sprint 100m @ 100%
Rest 2 min
10x
**I will measure out a 100m straightaway at MidCity, if you are doing this in the AM or Uptown, measure EXACTLY yourself**
Wednesday
A) 7pm Skill Session with Ryne (this will be technique work and warm-ups for the Push Press and Split Jerks)
B) Push Press 10, 8, 6; Rest 2 min
C) Split Jerk Cluster 1.1.1x3; Rest :10/Rest 2 min **Use blocks if at all possible. Share the only set of blocks**
D) 15 Rope Climbs for time (talk to me if you think you need to scale this)
Thursday (During Comp Class)
A) Squat snatch: one rep on the :45 for 20 reps at 70-80% 1RM
B) 15-12-9-6-3
Russian KBS 32kg
Box Jumps 24" (step down)
Friday
30-40min light barbell practice and easy row or AD
**not Oly class**
Saturday
WOD WARS
Sunday
30-40min active recovery and/or easy row/AD
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