Sept 9 -16 Homework and workouts

Happy Weekend everyone! Here is your homework for the upcoming week.

Monday

6 rounds

25 situps

10 OHS (115/75)

Scale the overhead squats so you can do the first couple of rounds unbroken

Tuesday

MANDATORY CLASS

Then:

8 min AMRAP

8 elevated feet ring rows (try to have your feet at least ring level)

8 elevated feet ring pushups (again, feet at least ring level)

Wednesday

we'll spend 20 minutes working the 3 position snatch (ground, knees, high hang)

Then

3 rounds max strict pullups

3 rounds max kipping pullups

take as much time off in between sets. If your use a band, try to use a small enough one that you max out at less than 10 strict pullups each round.

Thursday and Friday

Spend time mobilizing! Especially your shoulders as they will have been worked alot this week!

Saturday

WE WILL MEET IN REDWOOD CITY after the 9am class.

The workout will be the 2010 Sectional workout from the Central Canada region:

5 rounds

5 power cleans (155/105)

10 burpees

200m run

(there'll be a 15 minute time cap on this)

Mickey