Friday 12-16-16

  • Coach's thoughts on today:

More loaded carries, last week farmers, this week waiters. Loaded carries are one of the best/most functional strength movements going. Keep in mind the fatigue in the shoulders is the goal, like Turkish Get-ups it will work wonders for shoulder strength/stability, so a weight that allows for full 100m without bringing it down is ideal, and the walk back get's ugly fast.

Warm-up:15min

  • Kettlebell Warm-up

10 reps each hand of the following:
Russian Swing
Clean & Press
Snatch
Sots Press
Windmill
Turkish Get-up

Weightlifting:25min

  • Waiters Walk (5x100)

Metcon:16min

  • Metcon (3 Rounds for reps)

    4min AMRAP

    400m run
    AMRAP Box Jumps (24/20 -- 30/24)

    2min rest