Skills/Drills:

Practice for 15-minutes on:

– Fast Elbows Drill

– “Get under the bar” Drill

– Snatch Balance

 

For Quality

 

Conditioning:

2 rounds of…

“Change”

20 Burpees

5 Bar Muscle-ups

10 Overhead Squats (135/93)

Run 200m

20 Box Overs (30/24″)

5 Ring Muscle-ups

10 Double Kettlebell Front Squats (53/35)

Run 400m

 

 

For Time

Compare to Monday, 29 September 2014

 

Flexibility:

20 Sit-ups to Pike

Couch Stretch – 2:00/leg

Side Split – 2:00/side

 

San Antonio Marathon Training:

4-5 x 400m, easy 400m between each

 

 

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