11.3.16

HAPPY BIRTHDAY COACH MIKE! HAVE A GREAT DAY :)

BRING IN YOUR EXTRA HALLOWEEN CANDY! Michelle Palermo is collecting for our troops! There is a bucket in the office. Thanks! :)

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills
30 arm circles

Group warm-up
:30 couch stretch
5 inchworm walkouts
:40 box shoulder stretch
10 Thoracic spine rotations
10 leg swings
30 band pull aparts
20 monster walks

A.Strength
Every 2 minutes for 16 minutes (8 sets), complete the following sets of Clean and Jerks:
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 rep @ 75%
*Set 4 – 2 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 85%
*Set 7 – 1 rep @ 90%
*Set 8 – 1 rep @ 90%

B.Conditioning
3 rounds for time:
8 bar facing burpees
10 handstand push-ups
10 power cleans 135/95
20 calorie row